Comparing Nutrients in 1 pound Frozen Carrots VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Arugula	33%	19%	48%

Macro Nutrients

	Frozen Carrots	Arugula	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	13% 9.3g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	19% 7.26g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Arugula	Recommended Dietary Allowance
Vitamin A	358% 3221μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	25.5% 0.33mg	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	11.3% 45.4μg	110% 440μg	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	12.6% 11.3mg	75.6% 68mg	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	17.2% 2.6mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Arugula	Recommended Dietary Allowance
Calcium	16.3% 163mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	38.3% 0.34mg	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	25% 2mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	63.3% 1.46mg	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	21.4% 150mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11% 408g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Arugula per 1 lb

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

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

• 1 pound of Frozen Carrots has 6 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin E than Arugula.
• While 1 lb of Raw Arugula contains 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 9.7 times more Vitamin B9, 6 times more Vitamin C and 6.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Arugula provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• Both Frozen Carrots, Unprepared as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Arugula:

• 1 pound of Frozen Carrots has 2.5 times more Sodium than Arugula.
• While 1 lb of Raw Arugula contains 4.4 times more Calcium, 3.3 times more Iron, 3.9 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Arugula contain similar levels of Copper and Water per one pound.
• Both Frozen Carrots, Unprepared as well as Raw Arugula lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 2.2 times more Carbohydrate, 2.3 times more Sugars and 2.1 times more Fiber than Arugula.
• While 1 lb of Raw Arugula contains 10 times more Omega 3 and 3.3 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in one pound.