Comparing Nutrients in 7 ounces Root Wasabi VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Root Wasabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.46% 216kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Root Wasabi has 2.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.4 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Root Wasabi.
• Both Raw Root Wasabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Root Wasabi as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Root Wasabi has 2.3 times more Calcium, 4.1 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sodium and 1.3 times more Water than Raw Root Wasabi.

Comparison of macro-nutrients per 7 ounces:

• Raw Root Wasabi has 4.2 times more Energy, 4.9 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Root Wasabi as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.