Comparing Nutrients in 100 calories Arugula VS Canned Carrots with Salt

Weight per 100 calories

• Arugula: 400g
• Canned Carrots with Salt: 400g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Arugula or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Arugula	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	17% 22g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	13.7% 9.9g	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	17% 6.4g	15.8% 6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Arugula	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	53% 476μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	34.5% 0.45mg	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	97% 388μg	9% 36μg	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	66.7% 60mg	12% 11mg	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	11.5% 1.72mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	362% 434μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	46.2% 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	73% 5.84mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	78.3% 1.8mg	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	29.7% 208mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	17% 1.88mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	9.9% 367g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Arugula vs Canned Carrots with Salt:

• Raw Arugula has 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B5, 10.8 times more Vitamin B9, 5.6 times more Vitamin C and 11.1 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.7 times more Vitamin A, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Arugula.
• Both Raw Arugula as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Arugula vs Canned Carrots with Salt:

• Raw Arugula has 6.4 times more Calcium, 2.3 times more Iron, 5.9 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Copper, 1.4 times more Manganese, 1.3 times more Selenium and 9 times more Sodium than Raw Arugula.
• Both Raw Arugula and Drained Canned Carrots with Salt have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Arugula has 3.5 times more Fat, 2.4 times more Saturated Fat, 15.5 times more Omega 3, 1.6 times more Omega 6 and 4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate than Raw Arugula.
• Both Raw Arugula and Drained Canned Carrots with Salt have similar amounts of Energy, Sugars and Fiber per 100 kcal.
• Both Raw Arugula as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.