Comparing Nutrients in 1 kilogram Arugula VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	46% 26g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	132% 1190μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	167% 150mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	160% 1600mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	NA	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	109% 3690mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	NA	11mg per day for Men 19-50 years
Water	24.8% 917g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Arugula vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Arugula has 8.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Arugula vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Arugula has 10.7 times more Calcium, 2.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 11 times more Sodium than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.1 times more Energy, 7.2 times more Carbohydrate and 1.6 times more Fiber than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Arugula provide inadequate amounts of Energy