Comparing Nutrients in 500 calories Arugula VS Baby Carrots

Weight per 500 calories

• Arugula: 2000g
• Baby Carrots: 1429g

Raw Baby Carrots have 1.4 times more energy per unit of mass than Raw Arugula, which is low in comparison to other foods. Arugula having very low energy density.

Which food has more nutrients per 500 calories - Arugula or Baby Carrots?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Arugula	Baby Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	213% 3.4g	7.14% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	91% 118g	130g per day for Men 19-50 years
Sugars	56.6% 41g	94% 68g	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	19.7% 14.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	84.2% 32g	109% 41.4g	38g per day for Men 19-50 years
Protein	92% 51.6g	16.3% 9.14g	56g per day for Men 19-50 years

Vitamins

	Arugula	Baby Carrots	Recommended Dietary Allowance
Vitamin A	264% 2380μg	1095% 9857μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	96% 386μg	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	333% 300mg	41.3% 37mg	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	57.3% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1810% 2172μg	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Baby Carrots	Recommended Dietary Allowance
Calcium	320% 3200mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	159% 1.43mg	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	365% 29mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	94% 2.16mg	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	149% 1040mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	100% 3386mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	74.3% 1114mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	49.6% 1834g	35% 1291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Arugula vs Baby Carrots:

• Raw Arugula has 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B5, 5 times more Vitamin B9, 8.1 times more Vitamin C and 16.2 times more Vitamin K than Raw Baby Carrots.
• While Raw Baby Carrots contain 4.1 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Arugula as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Arugula vs Baby Carrots:

• Raw Arugula has 7 times more Calcium, 2.3 times more Iron, 6.6 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.2 times more Potassium, 3.9 times more Zinc and 1.4 times more Water than Raw Baby Carrots.
• While Raw Baby Carrots contain 2.1 times more Selenium and 2.1 times more Sodium than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Arugula has 7.1 times more Fat, 5.2 times more Saturated Fat, 29.8 times more Omega 3, 3.2 times more Omega 6 and 5.6 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.6 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Arugula as well as Raw Baby Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.