Comparing Nutrients in 300 calories Arugula VS Hamburger Pickle relish

Weight per 300 calories

• Arugula: 1200g
• Hamburger Pickle relish: 233g

Hamburger Pickle relish has 5.2 times more energy per unit of mass than Raw Arugula, which is average in comparison to other foods. Arugula having very low energy density.

Discover which food has more nutrients per 300 calories - Arugula or Hamburger Pickle relish?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Hamburger Pickle relish	2%	3%	95%

Macro Nutrients

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	0.92% 0.16g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	50.5% 19g	19.6% 7.44g	38g per day for Men 19-50 years
Protein	55.3% 31g	2.6% 1.47g	56g per day for Men 19-50 years

Vitamins

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Vitamin A	159% 1428μg	3.36% 30.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.88% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	7.5% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	8.97% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	0.33% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	2.7% 0.035mg	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	0.58% 2.33μg	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	5.94% 5.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1086% 1303μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Calcium	192% 1920mg	0.93% 9.3mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	21.4% 0.19mg	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	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	134% 564mg	3.88% 16.3mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	1.5% 0.035mg	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	5.65% 39.5mg	700mg per day for Men 19-50 years
Potassium	130% 4428mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	170% 2549mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.64mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	29.7% 1101g	3.84% 142g	3700g per day for Men 19-50 years

Arugula VS Hamburger Pickle Relish Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Arugula or Hamburger Pickle relish?

Lets compare vitamin content per 300 calories of Arugula vs Hamburger Pickle relish:

• 300 calories of Arugula have 47.2 times more Vitamin A, 11.4 times more Vitamin B1, 10.6 times more Vitamin B2, 2.6 times more Vitamin B3, 322.1 times more Vitamin B5, 25.1 times more Vitamin B6, 500.5 times more Vitamin B9 and 33.7 times more Vitamin C than Hamburger Pickle relish.
• 300 calories of Hamburger Pickle relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Arugula as well as Hamburger Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Arugula vs Hamburger Pickle relish:

• 300 calories of Arugula have 206.4 times more Calcium, 4.7 times more Copper, 6.6 times more Iron, 34.6 times more Magnesium, 110.4 times more Manganese, 15.8 times more Phosphorus, 25.1 times more Potassium, more Selenium, 22 times more Zinc and 7.7 times more Water than Hamburger Pickle relish.
• While 300 kcal of Hamburger Pickle relish contain 7.9 times more Sodium than Raw Arugula.
• 300 calories of Hamburger Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Arugula have 6.3 times more Fat, 13.7 times more Omega 3, 10 times more Omega 6, 2.6 times more Fiber and 21.1 times more Protein than Hamburger Pickle relish.
• While 300 kcal of Hamburger Pickle relish contain 1.8 times more Carbohydrate than Raw Arugula.
• Both Arugula and Hamburger Pickle relish offer comparable quantities of Energy per 300 calories.
• 300 calories of Hamburger Pickle relish provide inadequate amounts of Omega 6 and Protein