Comparing Nutrients in 7 ounces Root Wasabi VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Root Wasabi	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.46% 216kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	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	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	55% 21g	38g per day for Men 19-50 years
Protein	17% 9.53g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25.4% 254mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Root Wasabi vs Oil Roasted Almonds:

• 7 ounces of Root Wasabi have 1.4 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.9 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Oil Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Root Wasabi as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Root Wasabi vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 2.3 times more Calcium, 6.2 times more Copper, 3.6 times more Iron, 4 times more Magnesium, 6.3 times more Manganese, 5.8 times more Phosphorus and 1.9 times more Zinc than Raw Root Wasabi.
• Both Root Wasabi and Oil Roasted Almonds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Root Wasabi have 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.6 times more Energy, 87.6 times more Fat, 1.3 times more Fiber and 4.4 times more Protein than Raw Root Wasabi.