Comparing Nutrients in 1 kilogram Arugula VS Hamburger Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Hamburger Pickle relish	2%	3%	95%

Macro Nutrients

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Energy	8.62% 250kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	3.94% 0.67g	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	265% 345g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	NA	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	84.2% 32g	38g per day for Men 19-50 years
Protein	46% 26g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Vitamin A	132% 1190μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	11.5% 0.15mg	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	2.5% 10μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Calcium	160% 1600mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	92% 0.83mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	6.52% 0.15mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	731% 10960mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.8% 917g	16.5% 611g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Hamburger Pickle relish per 1 kg

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

Lets compare vitamin content per 1 kilogram of Arugula vs Hamburger Pickle relish:

• 1 kilogram of Arugula has 9.2 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B2, 62.4 times more Vitamin B5, 4.9 times more Vitamin B6, 97 times more Vitamin B9 and 6.5 times more Vitamin C than Hamburger Pickle relish.
• While 1 kg of Hamburger Pickle relish contains 2 times more Vitamin B3 than Raw Arugula.
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• 1 kilogram of Hamburger Pickle relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Arugula as well as Hamburger Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arugula vs Hamburger Pickle relish:

• 1 kilogram of Arugula has 40 times more Calcium, 1.3 times more Iron, 6.7 times more Magnesium, 21.4 times more Manganese, 3.1 times more Phosphorus, 4.9 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Hamburger Pickle relish.
• While 1 kg of Hamburger Pickle relish contains 40.6 times more Sodium than Raw Arugula.
• Both Arugula and Hamburger Pickle relish contain similar levels of Copper per one kilogram.
• 1 kilogram of Hamburger Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc
• Both Raw Arugula as well as Hamburger Pickle relish lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 2.7 times more Omega 3 and 4.1 times more Protein than Hamburger Pickle relish.
• While 1 kg of Hamburger Pickle relish contains 5.2 times more Energy, 9.4 times more Carbohydrate and 2 times more Fiber than Raw Arugula.
• 1 kilogram of Arugula provide inadequate amounts of Energy
• 1 kilogram of Hamburger Pickle relish provide inadequate amounts of Protein
• Both Raw Arugula as well as Hamburger Pickle relish provide inadequate amounts of Omega 6 in one kilogram.