Comparing Nutrients in 100 grams Carrots VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Carrots	Root Wasabi	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	18% 23.5g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Root Wasabi	Recommended Dietary Allowance
Vitamin A	93% 835μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	4.06% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	4.5% 18μg	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	6.56% 5.9mg	46.6% 42mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Root Wasabi	Recommended Dietary Allowance
Calcium	3.3% 33mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	17.2% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	17% 0.39mg	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	5% 35mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Root Wasabi:

• Raw Carrots have 417.5 times more Vitamin A, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Root Wasabi.
• While Raw Root Wasabi contains 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B6 and 7.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Root Wasabi have similar amounts of Vitamin B9 per 100 g.
• Both Raw Carrots as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Root Wasabi:

• Raw Carrots have 4.1 times more Sodium and 1.3 times more Water than Raw Root Wasabi.
• While Raw Root Wasabi contains 3.9 times more Calcium, 3.4 times more Copper, 3.4 times more Iron, 5.8 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 6.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Root Wasabi contains 2.7 times more Energy, 2.5 times more Carbohydrate, 2.8 times more Fiber and 5.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Root Wasabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.