Comparing Nutrients in 300 calories Arugula VS Cooked Frozen Carrots

Weight per 300 calories

• Arugula: 1200g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 1.5 times more energy per unit of mass than Raw Arugula, which is low in comparison to other foods. Arugula having very low energy density.

Discover which food has more nutrients per 300 calories - Arugula or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	50.5% 19g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	55.3% 31g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	159% 1428μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	52.4% 0.68mg	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	291% 1164μg	22.3% 89μg	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	200% 180mg	20.7% 18.6mg	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	34.4% 5.16mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1086% 1303μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	192% 1920mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	74% 0.66mg	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	219% 17.5mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	134% 564mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	59% 1.35mg	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	89% 624mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	130% 4428mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.64mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	29.7% 1101g	19.8% 732g	3700g per day for Men 19-50 years

Arugula VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Arugula or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Arugula vs Cooked Frozen Carrots:

• 300 calories of Arugula have 2.2 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 13.1 times more Vitamin B9, 9.7 times more Vitamin C and 11.8 times more Vitamin K than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 4.8 times more Vitamin A and 1.6 times more Vitamin E than Raw Arugula.
• Both Arugula and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Arugula as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Arugula vs Cooked Frozen Carrots:

• 300 calories of Arugula have 6.8 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 6.3 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium, 2 times more Zinc and 1.5 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.4 times more Selenium and 1.5 times more Sodium than Raw Arugula.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Arugula have 1.4 times more Fat, 5.7 times more Omega 3 and 6.6 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.5 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Fiber than Raw Arugula.
• Both Arugula and Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.