Comparing Nutrients in 7 ounces Root Wasabi VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Root Wasabi	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	7.46% 216kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	40.7% 15.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	18.3% 0.24mg	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	8.93% 35.7μg	64.5% 258μg	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	92% 83mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	47.6% 0.43mg	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	25.5% 2.04mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	37% 0.85mg	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	22.7% 159mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Root Wasabi vs Boiled Kidney Beans:

• Raw Root Wasabi has 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 34.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.2 times more Vitamin B9 than Raw Root Wasabi.
• Both Raw Root Wasabi and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw Root Wasabi as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Root Wasabi vs Boiled Kidney Beans:

• Raw Root Wasabi has 3.7 times more Calcium, 1.6 times more Magnesium, 1.4 times more Potassium, 17 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 2.2 times more Iron and 1.7 times more Phosphorus than Raw Root Wasabi.
• Both Raw Root Wasabi and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Root Wasabi has 1.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Protein than Raw Root Wasabi.
• Both Raw Root Wasabi and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Root Wasabi as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.