Comparing Nutrients in 14 ounces Arugula VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	52.5% 472μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.73mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	22.6% 0.29mg	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	96% 385μg	35.7% 143μg	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% 59.5mg	5.3% 4.76mg	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	11.4% 1.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	63.5% 635mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	59.5% 0.54mg	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	72.4% 5.8mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	29% 0.67mg	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	29.5% 206mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.84% 364g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Arugula vs Canned Kidney Beans:

• Raw Arugula has 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 2.7 times more Vitamin B9, 12.5 times more Vitamin C, 21.5 times more Vitamin E and 26.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Arugula as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Arugula vs Canned Kidney Beans:

• Raw Arugula has 4.7 times more Calcium, 1.2 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 1.7 times more Phosphorus, 3 times more Selenium and 11 times more Sodium than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Arugula has 2.1 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, 4 times more Carbohydrate, 2.7 times more Fiber and 2 times more Protein than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Sugars per 14 oz.
• Both Raw Arugula as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.