Comparing Nutrients in 7 ounces Root Wasabi VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Root Wasabi	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	7.46% 216kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	3.27% 0.56g	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	9.22% 12g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Microwaved White 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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	65.8% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	7.48% 0.097mg	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	7.94% 31.8μg	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	3.64% 22IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	81.6% 0.73mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	5.52% 0.13mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	NA	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.75% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Root Wasabi vs Microwaved White Mushrooms:

• Raw Root Wasabi has 2.2 times more Vitamin B1, 5.6 times more Vitamin B6 and more Vitamin C than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 3.8 times more Vitamin B2, 7.2 times more Vitamin B3, 9.7 times more Vitamin B5 and more Vitamin D than Raw Root Wasabi.
• Both Raw Root Wasabi and Microwaved White Mushrooms have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Root Wasabi as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Root Wasabi vs Microwaved White Mushrooms:

• Raw Root Wasabi has 21.3 times more Calcium, 3.1 times more Iron, 4.9 times more Magnesium, 6.1 times more Manganese and 2.2 times more Zinc than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 2.4 times more Copper, 1.6 times more Phosphorus and 1.3 times more Water than Raw Root Wasabi.
• Both Raw Root Wasabi and Microwaved White Mushrooms have similar amounts of Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Root Wasabi has 3.1 times more Energy, 3.9 times more Carbohydrate, 3.1 times more Fiber and 1.2 times more Protein than Microwaved White Mushrooms.
• Both Raw Root Wasabi as well as Microwaved White Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.