Comparing Nutrients in 300 calories Arugula VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Arugula: 1200g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 5.1 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	NA	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	34% 24.6g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	55.3% 31g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	159% 1428μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	200% 180mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	192% 1920mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	134% 564mg	NA	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	130% 4428mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.64mg	NA	11mg per day for Men 19-50 years
Water	29.7% 1101g	4.35% 161g	3700g per day for Men 19-50 years

Arugula VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Arugula or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Arugula vs Frozen Roasted Potatoes with Salt:

• 300 calories of Arugula have 44.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Arugula vs Frozen Roasted Potatoes with Salt:

• 300 calories of Arugula have 54.2 times more Calcium, 14.8 times more Iron, 4.2 times more Potassium and 6.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 2.2 times more Sodium than Raw Arugula.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Arugula have 1.9 times more Fat, 15.1 times more Sugars, 3.1 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.