Comparing Nutrients in 14 ounces Arugula VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Arugula	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	3.42% 99kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	23.8% 23g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	71.3% 12g	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	213% 277g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	225% 163g	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	16.7% 6.35g	300% 114g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Arugula	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	52.5% 472μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	215% 34.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.73mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	247% 3.2mg	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	50.6% 202μg	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	138% 125mg	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	83% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	63.5% 635mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	101% 0.9mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	142% 3.26mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	218% 7422mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.84% 364g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Sun-dried Chile Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Arugula versus 14 oz of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Arugula vs Sun-dried Chile Peppers:

• 14 ounces of Arugula have 1.9 times more Vitamin B9 than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 11.1 times more Vitamin A, 1.8 times more Vitamin B1, 14 times more Vitamin B2, 28.4 times more Vitamin B3, 2.2 times more Vitamin B5, 11.1 times more Vitamin B6, 2.1 times more Vitamin C and 7.3 times more Vitamin E than Raw Arugula.
• Both Arugula and Sun-dried Chile Peppers provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Raw Arugula as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Arugula vs Sun-dried Chile Peppers:

• 14 ounces of Arugula have 3.6 times more Calcium and 12.8 times more Water than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 3 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 5.1 times more Potassium, 11.7 times more Selenium, 3.4 times more Sodium and 2.2 times more Zinc than Raw Arugula.
• 14 ounces of Arugula lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Arugula have 7.4 times more Omega 3 than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 13 times more Energy, 8.8 times more Fat, 9.5 times more Saturated Fat, 23.5 times more Omega 6, 19.1 times more Carbohydrate, 20 times more Sugars, 17.9 times more Fiber and 4.1 times more Protein than Raw Arugula.
• 14 ounces of Arugula provide inadequate amounts of Energy and Omega 6
• 14 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3