Comparing Nutrients in 1 kilogram Arugula VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Arugula	Baked Potato Skin	Recommended Dietary Allowance
Energy	8.62% 250kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.25% 0.1g	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	354% 461g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	46% 26g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Arugula	Baked Potato Skin	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Baked Potato Skin	Recommended Dietary Allowance
Calcium	160% 1600mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	169% 5730mg	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	14% 210mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.8% 917g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Arugula vs Baked Potato Skin:

• 1 kilogram of Arugula has 119 times more Vitamin A, 4.4 times more Vitamin B9, 10.8 times more Vitamin E and 63.9 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.8 times more Vitamin B1, 10 times more Vitamin B3, 2 times more Vitamin B5 and 8.4 times more Vitamin B6 than Raw Arugula.
• Both Arugula and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Arugula as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arugula vs Baked Potato Skin:

• 1 kilogram of Arugula has 4.7 times more Calcium and 1.9 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 10.8 times more Copper, 4.8 times more Iron, 1.9 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Raw Arugula.
• Both Arugula and Baked Potato Skin contain similar levels of Magnesium and Zinc per one kilogram.
• Both Raw Arugula as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 17 times more Omega 3 and 1.5 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 7.9 times more Energy, 12.6 times more Carbohydrate, 4.9 times more Fiber and 1.7 times more Protein than Raw Arugula.
• 1 kilogram of Arugula provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.