Comparing Nutrients in 7 ounces Root Wasabi VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Root Wasabi	Boiled Red 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% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 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	38.6% 14.7g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Root Wasabi versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Root Wasabi have 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 Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 7.2 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Root Wasabi as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Root Wasabi have 4.6 times more Calcium, 1.5 times more Magnesium, 1.4 times more Potassium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.6 times more Copper, 2.9 times more Iron and 1.8 times more Phosphorus than Raw Root Wasabi.
• Both Root Wasabi and Boiled Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Red Kidney Beans contain 1.8 times more Protein than Raw Root Wasabi.
• Both Root Wasabi and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.