Comparing Nutrients in 500 calories Almonds VS Arugula

Weight per 500 calories

• Almonds: 86.4g
• Arugula: 2000g

Almonds have 23.2 times more energy per 100g than Arugula. It has very high energy density when compared to other foods. Raw Arugula having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Arugula	33%	19%	48%

Macro Nutrients

	Almonds	Arugula	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.38% 1.72g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	213% 3.4g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	56% 73g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	56.6% 41g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	84.2% 32g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	264% 2380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	485% 1940μg	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	0% 0mg	333% 300mg	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	148% 22mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1810% 2172μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Arugula	Recommended Dietary Allowance
Calcium	23.2% 232mg	320% 3200mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	169% 1.52mg	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	40% 3.2mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	49.6% 1834g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Arugula:

• Almonds have 2.6 times more Vitamin E than Raw Arugula.
• While Raw Arugula contains more Vitamin A, 5 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 21.5 times more Vitamin B5, 12.3 times more Vitamin B6, 51.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Arugula:

• Raw Arugula contains 13.8 times more Calcium, 1.7 times more Copper, 9.1 times more Iron, 4 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus, 11.7 times more Potassium, 1.7 times more Selenium, 625.3 times more Sodium, 3.5 times more Zinc and 481.6 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 3.3 times more Fat, 1.9 times more Saturated Fat and 4.1 times more Omega 6 than Raw Arugula.
• While Raw Arugula contains 1312.4 times more Omega 3, 3.9 times more Carbohydrate, 10.9 times more Sugars, 3 times more Fiber and 2.8 times more Protein than Almonds.
• Both Almonds and Raw Arugula have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.