Comparing Nutrients in 100 grams 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	3.76% 109kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	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	1.65% 0.28g	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	4.65% 6.04g	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	20.5% 7.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	3.77% 0.049mg	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	4% 16μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.83% 11IU	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	13% 128mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	41% 0.37mg	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	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	2.8% 0.064mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	NA	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	1.87% 69g	2.4% 88.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Root Wasabi as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.