Comparing Nutrients in 7 ounces Root Wasabi VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Root Wasabi	Brazilnuts	Recommended Dietary Allowance
Energy	7.46% 216kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	% 4.62g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	39% 15g	38g per day for Men 19-50 years
Protein	17% 9.53g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Root Wasabi vs Brazilnuts:

• 7 ounces of Root Wasabi have 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 59.9 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.7 times more Vitamin B1 than Raw Root Wasabi.
• Both Root Wasabi and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Root Wasabi as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Root Wasabi vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 11.2 times more Copper, 2.4 times more Iron, 5.4 times more Magnesium, 3.1 times more Manganese, 9.1 times more Phosphorus and 2.5 times more Zinc than Raw Root Wasabi.
• Both Root Wasabi and Brazilnuts contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Root Wasabi have 2 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6 times more Energy, 106.5 times more Fat and 3 times more Protein than Raw Root Wasabi.
• Both Root Wasabi and Brazilnuts offer comparable quantities of Fiber per seven ounces.

Frequently Asked Questions about Root Wasabi VS Brazilnuts

What are the health benefits of Root Wasabi compared to Brazilnuts?

Root wasabi is a low-calorie root vegetable that is high in antioxidants, vitamins, and minerals such as vitamin C, potassium, and fiber. It may help support immune function, reduce inflammation, and improve digestion. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid function and antioxidant defense. However, they are high in calories and fat, so should be consumed in moderation. Both root wasabi and Brazil nuts can be part of a healthy vegan diet, but it's important to balance variety and portion sizes for optimal health benefits.

Can I lose weight easier by eating more Root Wasabi or Brazilnuts?

Both root wasabi and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of nutrients in your diet. Root wasabi is a low-calorie, nutrient-dense food that can add flavor to dishes without adding many calories. On the other hand, Brazil nuts are calorie-dense due to their high fat content, but they are also a good source of healthy fats and protein. To lose weight more easily, focus on creating a balanced diet that includes a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Be mindful of portion sizes and aim to create a calorie deficit through a combination of healthy eating and regular physical activity.

Should I eat more Root Wasabi or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both root wasabi and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Root Wasabi compared to Brazilnuts?

Root Wasabi has a lower environmental impact compared to Brazil nuts. Wasabi plants require less land, water, and resources to grow, making them a more sustainable option. Additionally, Wasabi plants can be grown in controlled environments, reducing the need for pesticides and fertilizers.