Comparing Nutrients in 5 ounces Arugula VS 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	1.22% 35.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.98% 5.17g	9% 11.7g	130g per day for Men 19-50 years
Sugars	4% 2.9g	9.3% 6.75g	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	1.96% 1.4g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.53% 3.66g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Arugula	Baby Carrots	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	109% 978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.4% 137μg	9.57% 38.3μg	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	23.6% 21.3mg	4.1% 3.7mg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Baby Carrots	Recommended Dietary Allowance
Calcium	22.7% 227mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	15.7% 0.14mg	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	26% 2.07mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	9.3% 0.21mg	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	10.5% 73.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Arugula vs Baby Carrots:

• Raw Arugula has 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B9, 5.8 times more Vitamin C and 11.6 times more Vitamin K than Raw Baby Carrots.
• While Raw Baby Carrots contain 5.8 times more Vitamin A, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Arugula as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Arugula vs Baby Carrots:

• Raw Arugula has 5 times more Calcium, 1.6 times more Iron, 4.7 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.3 times more Copper, 3 times more Selenium and 2.9 times more Sodium than Raw Arugula.
• Both Raw Arugula and Raw Baby Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Arugula has 21.3 times more Omega 3 and 4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.4 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars and 1.8 times more Fiber than Raw Arugula.
• Both Raw Arugula as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.