Comparing Nutrients in 1 kilogram Hamburger Pickle relish VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Hamburger Pickle relish	2%	3%	95%
Arugula	33%	19%	48%

Macro Nutrients

	Hamburger Pickle relish	Arugula	Recommended Dietary Allowance
Energy	44.5% 1290kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	265% 345g	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	84.2% 32g	42% 16g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Hamburger Pickle relish	Arugula	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	132% 1190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	2.5% 10μg	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	25.6% 23mg	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

	Hamburger Pickle relish	Arugula	Recommended Dietary Allowance
Calcium	4% 40mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	143% 11.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	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	24.3% 170mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	731% 10960mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24.8% 917g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hamburger Pickle relish vs Arugula:

• Hamburger Pickle relish has 2 times more Vitamin B3 than Raw Arugula.
• While Raw Arugula contains 9.2 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B2, 62.4 times more Vitamin B5, 4.9 times more Vitamin B6, 97 times more Vitamin B9 and 6.5 times more Vitamin C than Hamburger Pickle relish.
• Both Hamburger Pickle relish as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hamburger Pickle relish vs Arugula:

• Hamburger Pickle relish has 40.6 times more Sodium than Raw Arugula.
• While Raw Arugula contains 40 times more Calcium, 1.3 times more Iron, 6.7 times more Magnesium, 21.4 times more Manganese, 3.1 times more Phosphorus, 4.9 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Hamburger Pickle relish.
• Both Hamburger Pickle relish and Raw Arugula have similar amounts of Copper per 1 kg.
• Both Hamburger Pickle relish as well as Raw Arugula have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hamburger Pickle relish has 5.2 times more Energy, 9.4 times more Carbohydrate and 2 times more Fiber than Raw Arugula.
• While Raw Arugula contains 2.7 times more Omega 3 and 4.1 times more Protein than Hamburger Pickle relish.
• Both Hamburger Pickle relish as well as Raw Arugula have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.