Comparing Nutrients in 100 grams Root Wasabi VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Root Wasabi	Potato Skin	Recommended Dietary Allowance
Energy	3.76% 109kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	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	9.57% 12.4g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Potato Skin	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	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	18.4% 0.24mg	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	4.25% 17μg	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	12.7% 11.4mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	13% 128mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	47% 0.42mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	26% 0.6mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.87% 69g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Potato Skin per 100 g

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

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

• 100 grams of Root Wasabi have 6.2 times more Vitamin B1, 3 times more Vitamin B2 and 3.7 times more Vitamin C than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Root Wasabi.
• Both Root Wasabi and Potato Skin provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Root Wasabi as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Root Wasabi vs Potato Skin:

• 100 grams of Root Wasabi have 4.3 times more Calcium, 3 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.7 times more Copper, 3.1 times more Iron and 1.5 times more Manganese than Raw Root Wasabi.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Root Wasabi have 1.9 times more Energy, 1.9 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Potato Skin.