Comparing Nutrients in 5 ounces Root Wasabi VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Root Wasabi	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.33% 155kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66% 59.4mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	NA	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	2.65% 98g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Root Wasabi vs Frozen Roasted Potatoes with Salt:

• Raw Root Wasabi has 24.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 5 ounces for Root Wasabi vs Frozen Roasted Potatoes with Salt:

• Raw Root Wasabi has 8.5 times more Calcium, 2.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 17.5 times more Sodium than Raw Root Wasabi.
• Both Raw Root Wasabi and Frozen Roasted Potatoes with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Root Wasabi has 3 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.9 times more Fat than Raw Root Wasabi.
• Both Raw Root Wasabi and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Root Wasabi as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.