Comparing Nutrients in 7 ounces Root Wasabi VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Root Wasabi	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	7.46% 216kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.4% 1.35g	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	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	3.02% 0.51g	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	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13% 4.96g	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	Canned Straw Mushrooms	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	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	2.14% 0.028mg	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	19% 75.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	25.4% 254mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	29.3% 0.26mg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	8.46% 0.19mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	55% 30μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Canned Straw Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Root Wasabi vs Canned Straw Mushrooms:

• 7 ounces of Root Wasabi have 10.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 19.6 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Root Wasabi.
• 7 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Root Wasabi as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Root Wasabi vs Canned Straw Mushrooms:

• 7 ounces of Root Wasabi have 12.8 times more Calcium, 9.9 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 7.3 times more Potassium and 2.4 times more Zinc than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 1.4 times more Iron, 22.6 times more Sodium and 1.3 times more Water than Raw Root Wasabi.
• Both Root Wasabi and Canned Straw Mushrooms contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Root Wasabi have 3.4 times more Energy, 5.1 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Canned Straw Mushrooms.
• 7 ounces of Canned Straw Mushrooms provide inadequate amounts of Energy