Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Microwaved White Mushrooms	Root Wasabi	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	36% 46.7g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	14% 7.76g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Root Wasabi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	42% 0.54mg	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	7.94% 31.8μg	8.93% 35.7μg	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	0% 0mg	92% 83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.64% 22IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Root Wasabi	Recommended Dietary Allowance
Calcium	1.2% 12mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	34% 0.31mg	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	8.2% 0.65mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	33.7% 0.78mg	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	36% 252mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.75% 176g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Root Wasabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved White Mushrooms versus 7 oz of Root Wasabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved White Mushrooms vs Root Wasabi:

• 7 ounces of Microwaved White Mushrooms have 3.8 times more Vitamin B2, 7.2 times more Vitamin B3 and 9.7 times more Vitamin B5 than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 2.2 times more Vitamin B1, 5.6 times more Vitamin B6 and more Vitamin C than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Root Wasabi provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Microwaved White Mushrooms as well as Raw Root Wasabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Root Wasabi:

• 7 ounces of Microwaved White Mushrooms have 2.4 times more Copper, 1.6 times more Phosphorus and 1.3 times more Water than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 21.3 times more Calcium, 3.1 times more Iron, 4.9 times more Magnesium, 6.1 times more Manganese and 2.2 times more Zinc than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Root Wasabi contain similar levels of Potassium per seven ounces.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Root Wasabi contain 3.1 times more Energy, 3.9 times more Carbohydrate and 3.1 times more Fiber than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Root Wasabi offer comparable quantities of Protein per seven ounces.
• 7 ounces of Microwaved White Mushrooms provide inadequate amounts of Energy