Comparing Nutrients in 5 ounces Root WasabiVS Microwaved White Mushrooms

Macros Ratio

Protein Fat Carbs

Root Wasabi

16%

79%

Microwaved White Mushrooms

36%

55%

5 oz ▼

Macro Nutrients

Root Wasabivs Microwaved White Mushrooms

5.33%155kcal

Energy

1.7%49.6kcal

155 kcalvs49.6 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.92%0.89g

Fat

0.67%0.65g

0.89 gvs0.65 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.27%0.085g

NA gvs0.085 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0%0g

NA gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

2.33%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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25.7%33.4g

Carbohydrate

6.6%8.56g

33.4 gvs8.56 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0%0g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g

Fiber

9.33%3.54g

11 gvs3.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

9.9%5.54g

6.8 gvs5.54 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Root Wasabivs Microwaved White Mushrooms

0.31%2.83μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.83 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.5%0.19mg

Vitamin B1

7.1%0.085mg

Thiamine

0.19 mgvs0.085 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.4%0.16mg

Vitamin B2

47%0.61mg

Riboflavin

0.16 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.6%1.05mg

Vitamin B3

47.4%7.6mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs7.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.75%0.29mg

Vitamin B5

55.6%2.78mg

Pantothenic acid

0.29 mgvs2.78 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg

Vitamin B6

5.34%0.069mg

Pyridoxine

0.39 mgvs0.069 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.38%25.5μg

Vitamin B9

5.67%22.7μg

Folates and Folic Acid

25.5 μgvs22.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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66%59.4mg

Vitamin C

0%0mg

Ascorbic acid

59.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

2.6%15.6IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs15.6 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0%0mg

Tocopherols and Tocotrienols

NA mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Root Wasabivs Microwaved White Mushrooms

18%181mg

Calcium

0.85%8.5mg

181 mgvs8.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.4%0.22mg

Copper

58.3%0.52mg

0.22 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.2%1.46mg

Iron

5.85%0.47mg

1.46 mgvs0.47 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.3%98mg

Magnesium

4.72%20mg

98 mgvs20 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

3.94%0.091mg

0.55 mgvs0.091 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

25.7%180mg

113 mgvs180 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.7%805mg

Potassium

20.3%692mg

805 mgvs692 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

46.4%25.5μg

NA μgvs25.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg

Sodium

1.6%24mg

24 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

9.4%1.03mg

2.3 mgvs1.03 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.65%98g

Water

3.4%125g

98 gvs125 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Raw Root Wasabi as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.

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Comparing Nutrients in 5 ounces Root WasabiVS Microwaved White Mushrooms

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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