Comparing Nutrients in 1 pound Arugula VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Arugula	Baby Carrots	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	13% 9.3g	29.8% 21.6g	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	6.26% 4.54g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 12.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	34.6% 13g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Arugula	Baby Carrots	Recommended Dietary Allowance
Vitamin A	60% 540μg	348% 3130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	30.6% 122μg	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	75.6% 68mg	13% 11.8mg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Baby Carrots	Recommended Dietary Allowance
Calcium	72.6% 726mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	50.4% 0.45mg	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	82.8% 6.62mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	29.8% 0.68mg	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	33.7% 236mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Arugula vs Baby Carrots:

• Raw Arugula has 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B9, 5.8 times more Vitamin C and 11.6 times more Vitamin K than Raw Baby Carrots.
• While Raw Baby Carrots contain 5.8 times more Vitamin A, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Arugula as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Arugula vs Baby Carrots:

• Raw Arugula has 5 times more Calcium, 1.6 times more Iron, 4.7 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.3 times more Copper, 3 times more Selenium and 2.9 times more Sodium than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Arugula has 21.3 times more Omega 3 and 4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.4 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars and 1.8 times more Fiber than Raw Arugula.
• Both Raw Arugula as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.