Comparing Nutrients in 14 ounces Arugula VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Arugula	Tomatoes	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	1.87% 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% 14.5g	12% 15.4g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Arugula	Tomatoes	Recommended Dietary Allowance
Vitamin A	52.5% 472μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.73mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Tomatoes	Recommended Dietary Allowance
Calcium	63.5% 635mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	19.7% 0.45mg	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	13.6% 95mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.84% 364g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Arugula vs Tomatoes:

• Raw Arugula has 2.8 times more Vitamin A, 4.5 times more Vitamin B2, 4.9 times more Vitamin B5, 6.5 times more Vitamin B9 and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Arugula.
• Both Raw Arugula and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 14 oz.
• Both Raw Arugula as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Arugula vs Tomatoes:

• Raw Arugula has 16 times more Calcium, 1.3 times more Copper, 5.4 times more Iron, 4.3 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 5.4 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Arugula and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.
• Both Raw Arugula as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Arugula has 56.7 times more Omega 3, 1.3 times more Fiber and 2.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Sugars than Raw Arugula.
• Both Raw Arugula and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Raw Arugula as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.