Comparing Nutrients in 7 ounces Root Wasabi VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Root Wasabi	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.46% 216kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.53g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	7.5% 0.067mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Root Wasabi vs Cooked Chopped Frozen Broccoli:

• Raw Root Wasabi has 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.3 times more Vitamin B5 and 3.1 times more Vitamin B9 than Raw Root Wasabi.
• Both Raw Root Wasabi and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin C per 7 oz.
• Both Raw Root Wasabi as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Root Wasabi vs Cooked Chopped Frozen Broccoli:

• Raw Root Wasabi has 3.9 times more Calcium, 4.6 times more Copper, 1.7 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 4 times more Potassium, 1.5 times more Sodium and 5.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Water than Raw Root Wasabi.

Comparison of macro-nutrients per 7 ounces:

• Raw Root Wasabi has 3.9 times more Energy, 4.4 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Root Wasabi as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.