Comparing Nutrients in 7 ounces Root Wasabi VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Root Wasabi	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.46% 216kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	17% 9.53g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	25.4% 254mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Root Wasabi have 1.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Root Wasabi have insufficient amounts of Vitamin A
• Both Raw Root Wasabi as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Root Wasabi have 2.1 times more Copper, 2.6 times more Magnesium, 1.7 times more Potassium and 3 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3.3 times more Sodium and 1.3 times more Water than Raw Root Wasabi.
• Both Root Wasabi and Cooked Broccoli Raab contain similar levels of Calcium, Iron, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Root Wasabi have 4.4 times more Energy, 7.5 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy