Comparing Nutrients in 1 pound Arugula VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Arugula	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.1% 0.36g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	13% 9.3g	15.5% 11.2g	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	19% 7.26g	18% 6.8g	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	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	60% 540μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	39% 0.51mg	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	110% 440μg	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	72.6% 726mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Arugula vs Canned Carrots with Salt:

• Raw Arugula has 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B5, 10.8 times more Vitamin B9, 5.6 times more Vitamin C and 11.1 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.7 times more Vitamin A, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Arugula.
• Both Raw Arugula as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Arugula vs Canned Carrots with Salt:

• Raw Arugula has 6.4 times more Calcium, 2.3 times more Iron, 5.9 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Copper, 1.4 times more Manganese and 9 times more Sodium than Raw Arugula.
• Both Raw Arugula and Drained Canned Carrots with Salt have similar amounts of Water per 1 lb.
• Both Raw Arugula as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Arugula has 15.5 times more Omega 3 and 4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate than Raw Arugula.
• Both Raw Arugula and Drained Canned Carrots with Salt have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Arugula as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.