Comparing Nutrients in 100 calories Root WasabiVS Microwaved White Mushrooms

Weight per 100 calories

Root Wasabi

92g

Microwaved White Mushrooms

286g

Root Wasabi has 3.1 times more energy per 100g than Microwaved White Mushrooms. It has average energy density when compared to other foods. Microwaved White Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Root Wasabi or Microwaved White Mushrooms?

Macros Ratio

Protein Fat Carbs

Root Wasabi

16%

79%

Microwaved White Mushrooms

36%

55%

100 kcal ▼

Macro Nutrients

Root Wasabivs Microwaved White Mushrooms

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.6%0.58g

Fat

1.35%1.3g

0.58 gvs1.3 g

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

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Saturated Fat

0.54%0.17g

NA gvs0.17 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

4.7%0.8g

NA gvs0.8 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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16.6%21.6g

Carbohydrate

13.3%17.3g

21.6 gvs17.3 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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19%7.16g

Fiber

18.8%7.14g

7.16 gvs7.14 g

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

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7.86%4.4g

Protein

20%11g

4.4 gvs11 g

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

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Vitamins

Root Wasabivs Microwaved White Mushrooms

0.2%1.83μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.83 μgvs0 μg

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

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10%0.12mg

Vitamin B1

14.3%0.17mg

Thiamine

0.12 mgvs0.17 mg

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

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8.05%0.1mg

Vitamin B2

95%1.23mg

Riboflavin

0.1 mgvs1.23 mg

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

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4.26%0.68mg

Vitamin B3

96%15.3mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs15.3 mg

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

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3.72%0.19mg

Vitamin B5

112%5.6mg

Pantothenic acid

0.19 mgvs5.6 mg

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

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19.3%0.25mg

Vitamin B6

10.8%0.14mg

Pyridoxine

0.25 mgvs0.14 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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4.13%16.5μg

Vitamin B9

11.4%45.7μg

Folates and Folic Acid

16.5 μgvs45.7 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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42.7%38.4mg

Vitamin C

0%0mg

Ascorbic acid

38.4 mgvs0 mg

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

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0%0IU

Vitamin D

5.24%31.4IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs31.4 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

11.7%117mg

Calcium

1.7%17mg

117 mgvs17 mg

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

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16%0.14mg

Copper

117%1.06mg

0.14 mgvs1.06 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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12%0.94mg

Iron

11.8%0.94mg

0.94 mgvs0.94 mg

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

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15%63.3mg

Magnesium

9.52%40mg

63.3 mgvs40 mg

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

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15.6%0.36mg

Manganese

7.95%0.18mg

0.36 mgvs0.18 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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10.5%73.4mg

Phosphorus

52%363mg

73.4 mgvs363 mg

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

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15.3%521mg

Potassium

41%1394mg

521 mgvs1394 mg

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

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Selenium

94%51.4μg

NA μgvs51.4 μg

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

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1.04%15.6mg

Sodium

3.24%48.6mg

15.6 mgvs48.6 mg

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

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13.5%1.5mg

Zinc

19%2.1mg

1.5 mgvs2.1 mg

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

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1.7%63.4g

Water

6.84%253g

63.4 gvs253 g

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

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Lets compare vitamin content per 100 calories of Root Wasabi vs Microwaved White Mushrooms:

Raw Root Wasabi has 1.8 times more Vitamin B6 and more Vitamin C than Microwaved White Mushrooms.
While Microwaved White Mushrooms contain 1.4 times more Vitamin B1, 11.8 times more Vitamin B2, 22.4 times more Vitamin B3, 30.1 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin D than Raw Root Wasabi.
Both Raw Root Wasabi as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Root Wasabi vs Microwaved White Mushrooms:

Raw Root Wasabi has 6.9 times more Calcium, 1.6 times more Magnesium and 2 times more Manganese than Microwaved White Mushrooms.
While Microwaved White Mushrooms contain 7.4 times more Copper, 4.9 times more Phosphorus, 2.7 times more Potassium, 3.1 times more Sodium, 1.4 times more Zinc and 4 times more Water than Raw Root Wasabi.
Both Raw Root Wasabi and Microwaved White Mushrooms have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Root Wasabi has 1.3 times more Carbohydrate than Microwaved White Mushrooms.
While Microwaved White Mushrooms contain 2.3 times more Fat and 2.5 times more Protein than Raw Root Wasabi.
Both Raw Root Wasabi and Microwaved White Mushrooms have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Root Wasabi as well as Microwaved White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

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Compare Foods

Comparing Nutrients in 100 calories Root WasabiVS Microwaved White Mushrooms

Weight per 100 calories

Which food has more nutrients per 100 calories - Root Wasabi or Microwaved White Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: