Comparing Nutrients in 1 kilogram Arugula VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Arugula	Tomato Puree	Recommended Dietary Allowance
Energy	8.62% 250kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	50% 19g	38g per day for Men 19-50 years
Protein	46% 26g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Arugula	Tomato Puree	Recommended Dietary Allowance
Vitamin A	132% 1190μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	97% 1.26mg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Tomato Puree	Recommended Dietary Allowance
Calcium	160% 1600mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	129% 4390mg	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	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.8% 917g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Arugula vs Tomato Puree:

• 1 kilogram of Arugula has 4.6 times more Vitamin A, 1.8 times more Vitamin B1, 8.8 times more Vitamin B9, 1.4 times more Vitamin C and 31.9 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 4.6 times more Vitamin E than Raw Arugula.
• Both Arugula and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• Both Raw Arugula as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arugula vs Tomato Puree:

• 1 kilogram of Arugula has 8.9 times more Calcium, 2 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.8 times more Copper than Raw Arugula.
• Both Arugula and Tomato Puree contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Arugula as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 42.5 times more Omega 3 and 1.6 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.5 times more Carbohydrate and 2.4 times more Sugars than Raw Arugula.
• Both Arugula and Tomato Puree offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.