Comparing Nutrients in 1 pound Arugula VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Cauliflower	26%	8%	66%

Macro Nutrients

	Arugula	Cauliflower	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	13% 9.3g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	24% 9.07g	38g per day for Men 19-50 years
Protein	21% 11.7g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Arugula	Cauliflower	Recommended Dietary Allowance
Vitamin A	60% 540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Cauliflower	Recommended Dietary Allowance
Calcium	72.6% 726mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Arugula vs Cauliflower:

• 1 pound of Arugula has more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 5.4 times more Vitamin E and 7 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Arugula.
• Both Arugula and Cauliflower provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Arugula as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Arugula vs Cauliflower:

• 1 pound of Arugula has 7.3 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 1.2 times more Potassium and 1.7 times more Zinc than Cauliflower.
• Both Arugula and Cauliflower contain similar levels of Phosphorus and Water per one pound.
• Both Raw Arugula as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Arugula has 11.3 times more Omega 3 and 1.3 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Carbohydrate than Raw Arugula.
• Both Arugula and Cauliflower offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.