Comparing Nutrients in 1 kilogram Yellow Sweet Peppers VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Arugula	33%	19%	48%

Macro Nutrients

	Yellow Sweet Peppers	Arugula	Recommended Dietary Allowance
Energy	9.3% 270kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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	48.6% 63.2g	28% 36.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.7% 9g	42% 16g	38g per day for Men 19-50 years
Protein	18% 10g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Arugula	Recommended Dietary Allowance
Vitamin A	11% 100μg	132% 1190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.3% 4.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65% 260μg	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	2039% 1835mg	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	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Arugula	Recommended Dietary Allowance
Calcium	11% 110mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	84.4% 0.76mg	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	57.5% 4.6mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	34.3% 240mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25% 920g	24.8% 917g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Peppers VS Arugula per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yellow Sweet Peppers vs Arugula:

• 1 kilogram of Yellow Sweet Peppers has 2.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 12.2 times more Vitamin C than Arugula.
• While 1 kg of Raw Arugula contains 11.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B2
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• Both Raw Yellow Sweet Peppers as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yellow Sweet Peppers vs Arugula:

• 1 kilogram of Yellow Sweet Peppers has 1.4 times more Copper than Arugula.
• While 1 kg of Raw Arugula contains 14.5 times more Calcium, 3.2 times more Iron, 3.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Arugula contain similar levels of Water per one kilogram.
• 1 kilogram of Yellow Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Sweet Peppers as well as Raw Arugula lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Sweet Peppers has 1.7 times more Carbohydrate than Arugula.
• While 1 kg of Raw Arugula contains 1.8 times more Fiber and 2.6 times more Protein than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers provide inadequate amounts of Protein
• Both Raw Yellow Sweet Peppers as well as Raw Arugula provide inadequate amounts of Energy in one kilogram.