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Comparing Nutrients in 1 kilogram Boiled CarrotsVS Arugula

Macros Ratio

Protein Fat Carbs

Boiled Carrots
8%
4%
88%
Arugula
33%
19%
48%
1 kg ▼

Macro Nutrients

12%350kcal
Energy
8.62%250kcal
350 kcalvs250 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.86%1.8g
Fat
6.8%6.6g
1.8 gvs6.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.94%0.3g
Saturated Fat
2.7%0.86g
0.3 gvs0.86 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g
Omega 3
106%1.7g
0.01 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.1%0.87g
Omega 6
7.65%1.3g
0.87 gvs1.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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63.2%82.2g
Carbohydrate
28%36.5g
82.2 gvs36.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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47.6%34.5g
Sugars
28.3%20.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34.5 gvs20.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.97%3.6g
Fructose
NA
≤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]
3.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4g
Glucose
NA
4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%27g
Sucrose
NA
27 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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79%30g
Fiber
42%16g
30 gvs16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
13.6%7.6g
Protein
46%26g
7.6 gvs26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

947%8520μg
Vitamin A
132%1190μg
RAE, retinol activity equivalents
8520 μgvs1190 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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55%0.66mg
Vitamin B1
36.7%0.44mg
Thiamine
0.66 mgvs0.44 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34%0.44mg
Vitamin B2
66%0.86mg
Riboflavin
0.44 mgvs0.86 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40.3%6.45mg
Vitamin B3
19%3.05mg
Niacin, nicotinic acid, niacinamide
6.45 mgvs3.05 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46.4%2.32mg
Vitamin B5
87.4%4.37mg
Pantothenic acid
2.32 mgvs4.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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118%1.53mg
Vitamin B6
56%0.73mg
Pyridoxine
1.53 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35%140μg
Vitamin B9
243%970μg
Folates and Folic Acid
140 μgvs970 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg
Vitamin C
167%150mg
Ascorbic acid
36 mgvs150 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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68.7%10.3mg
Vitamin E
28.7%4.3mg
Tocopherols and Tocotrienols
10.3 mgvs4.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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114%137μg
Vitamin K
905%1086μg
Phytomenadione or phylloquinone
137 μgvs1086 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

30%300mg
Calcium
160%1600mg
300 mgvs1600 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
84.4%0.76mg
0.17 mgvs0.76 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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12%475μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
475 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42.5%3.4mg
Iron
183%14.6mg
3.4 mgvs14.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
112%470mg
100 mgvs470 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.4%1.55mg
Manganese
140%3.2mg
1.55 mgvs3.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43%300mg
Phosphorus
74.3%520mg
300 mgvs520 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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69%2350mg
Potassium
109%3690mg
2350 mgvs3690 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
5.45%3μg
7 μgvs3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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38.7%580mg
Sodium
18%270mg
580 mgvs270 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
42.7%4.7mg
2 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.4%902g
Water
24.8%917g
902 gvs917 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Arugula:
Comparing minerals per 1 kilogram for Boiled Carrots vs Arugula:
Comparison of macro-nutrients per 1 kilogram:



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