Comparing Nutrients in 5 ounces Root Wasabi VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Root Wasabi	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.33% 155kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	29% 11g	39% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.38% 25.5μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66% 59.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 181mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18.2% 1.46mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	152% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Root Wasabi versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Root Wasabi vs Oil Roasted Almonds:

• 5 ounces of Root Wasabi have 1.4 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.9 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Oil Roasted Almonds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Root Wasabi as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Root Wasabi vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 2.3 times more Calcium, 6.2 times more Copper, 3.6 times more Iron, 4 times more Magnesium, 6.3 times more Manganese, 5.8 times more Phosphorus and 1.9 times more Zinc than Raw Root Wasabi.
• Both Root Wasabi and Oil Roasted Almonds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Root Wasabi have 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.6 times more Energy, 87.6 times more Fat, 1.3 times more Fiber and 4.4 times more Protein than Raw Root Wasabi.