Comparing Nutrients in 1 pound Arugula VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Arugula	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.9% 113kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	0.85% 0.15g	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	75% 98g	130g per day for Men 19-50 years
Sugars	13% 9.3g	10.6% 7.7g	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	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Arugula	Baked Potato Flesh	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	105% 1.37mg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	72.6% 726mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 416g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Arugula vs Baked Potato Flesh:

• 1 pound of Arugula has more Vitamin A, 4.1 times more Vitamin B2, 10.8 times more Vitamin B9, 10.8 times more Vitamin E and 362 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.4 times more Vitamin B1, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Arugula.
• Both Arugula and Baked Potato Flesh provide similar amounts of Vitamin C per one pound.
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Arugula as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Arugula vs Baked Potato Flesh:

• 1 pound of Arugula has 32 times more Calcium, 4.2 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.6 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.8 times more Copper than Raw Arugula.
• Both Arugula and Baked Potato Flesh contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Arugula as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Arugula has 17 times more Omega 3, 1.2 times more Sugars and 1.3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.7 times more Energy and 5.9 times more Carbohydrate than Raw Arugula.
• Both Arugula and Baked Potato Flesh offer comparable quantities of Fiber per one pound.
• 1 pound of Arugula provide inadequate amounts of Energy
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.