Comparing Nutrients in 1 pound Arugula VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	13% 9.3g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	19% 7.26g	39.4% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	60% 540μg	426% 3837μg	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	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	72.6% 726mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Arugula versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Arugula has 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B5, 8.8 times more Vitamin B9, 6.5 times more Vitamin C and 8 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 7.1 times more Vitamin A, 1.4 times more Vitamin B3 and 2.3 times more Vitamin E than Raw Arugula.
• Both Arugula and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Arugula vs Cooked Frozen Carrots:

• 1 pound of Arugula has 4.6 times more Calcium, 2.8 times more Iron, 4.3 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.2 times more Sodium than Raw Arugula.
• Both Arugula and Cooked Frozen Carrots contain similar levels of Copper and Water per one pound.
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Arugula has 3.9 times more Omega 3 and 4.4 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fiber than Raw Arugula.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.