Comparing Nutrients in 1 kilogram Arugula VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	8.62% 250kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	46% 26g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	132% 1190μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	64.6% 0.84mg	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	243% 970μg	27.5% 110μg	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	167% 150mg	25.6% 23mg	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	28.7% 4.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	160% 1600mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	91% 0.82mg	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	183% 14.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	72.6% 1.67mg	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	74.3% 520mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.8% 917g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Arugula versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Arugula vs Cooked Frozen Carrots:

• 1 kilogram of Arugula has 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B5, 8.8 times more Vitamin B9, 6.5 times more Vitamin C and 8 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 7.1 times more Vitamin A, 1.4 times more Vitamin B3 and 2.3 times more Vitamin E than Raw Arugula.
• Both Arugula and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arugula vs Cooked Frozen Carrots:

• 1 kilogram of Arugula has 4.6 times more Calcium, 2.8 times more Iron, 4.3 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.2 times more Sodium than Raw Arugula.
• Both Arugula and Cooked Frozen Carrots contain similar levels of Copper and Water per one kilogram.
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 3.9 times more Omega 3 and 4.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.1 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fiber than Raw Arugula.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.