Comparing Nutrients in 100 grams Root Wasabi VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.76% 109kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	4.26% 5.54g	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	20.5% 7.8g	NA	38g per day for Men 19-50 years
Protein	8.57% 4.8g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	NA	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	4.5% 18μg	NA	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	46.6% 42mg	29.6% 26.6mg	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	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	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	13% 128mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	35.6% 0.32mg	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	13% 1.03mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	22% 0.51mg	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	11.4% 80mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	1.87% 69g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Fiddlehead Ferns per 100 g

Compare the macro and micronutrient content in 100 g of Root Wasabi versus 100 g of Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Root Wasabi have 6.6 times more Vitamin B1 and 1.6 times more Vitamin C than Fiddlehead Ferns.
• While 100 g of Raw Fiddlehead Ferns contain 90.5 times more Vitamin A, 1.8 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Root Wasabi.
• 100 grams of Root Wasabi have insufficient amounts of Vitamin A
• 100 grams of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Root Wasabi as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Root Wasabi vs Fiddlehead Ferns:

• 100 grams of Root Wasabi have 4 times more Calcium, 2 times more Magnesium, 1.5 times more Potassium and 2 times more Zinc than Fiddlehead Ferns.
• While 100 g of Raw Fiddlehead Ferns contain 2.1 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Water than Raw Root Wasabi.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Root Wasabi have 3.2 times more Energy and 4.2 times more Carbohydrate than Fiddlehead Ferns.
• Both Root Wasabi and Fiddlehead Ferns offer comparable quantities of Protein per 100 grams.
• 100 grams of Fiddlehead Ferns provide inadequate amounts of Energy