Comparing Nutrients in 1 kilogram Arugula VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Cassava	3%	2%	95%

Macro Nutrients

	Arugula	Cassava	Recommended Dietary Allowance
Energy	8.62% 250kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1.9% 0.32g	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	293% 381g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	23.4% 17g	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	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	46% 26g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Arugula	Cassava	Recommended Dietary Allowance
Vitamin A	132% 1190μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	67.7% 0.88mg	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	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Cassava	Recommended Dietary Allowance
Calcium	160% 1600mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	111% 1mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.8% 917g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Arugula vs Cassava:

• 1 kilogram of Arugula has 119 times more Vitamin A, 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 57.2 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.4 times more Vitamin C than Raw Arugula.
• Both Arugula and Cassava provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Arugula as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arugula vs Cassava:

• 1 kilogram of Arugula has 10 times more Calcium, 5.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Copper than Raw Arugula.
• Both Arugula and Cassava contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Arugula as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 10 times more Omega 3, 1.2 times more Sugars and 1.9 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 6.4 times more Energy and 10.4 times more Carbohydrate than Raw Arugula.
• Both Arugula and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Arugula provide inadequate amounts of Energy
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.