Comparing Nutrients in 1 kilogram Cauliflower VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Arugula	33%	19%	48%

Macro Nutrients

	Cauliflower	Arugula	Recommended Dietary Allowance
Energy	8.62% 250kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	28% 36.5g	130g per day for Men 19-50 years
Sugars	26.3% 19g	28.3% 20.5g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	42% 16g	38g per day for Men 19-50 years
Protein	34.3% 19g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	56% 0.73mg	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	143% 570μg	243% 970μg	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	536% 482mg	167% 150mg	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	5.33% 0.8mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Arugula	Recommended Dietary Allowance
Calcium	22% 220mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	84.4% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	140% 3.2mg	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	63% 440mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25% 921g	24.8% 917g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Arugula per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Arugula:

• 1 kilogram of Cauliflower has 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.2 times more Vitamin C than Arugula.
• While 1 kg of Raw Arugula contains more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 5.4 times more Vitamin E and 7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Arugula provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• Both Raw Cauliflower as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Arugula:

• 1 kg of Raw Arugula contains 7.3 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Arugula contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• Both Raw Cauliflower as well as Raw Arugula lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.4 times more Carbohydrate and 1.3 times more Fiber than Arugula.
• While 1 kg of Raw Arugula contains 11.3 times more Omega 3 and 1.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Arugula offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in one kilogram.