Comparing Nutrients in 5 ounces Arugula VS 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	1.22% 35.4kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	4% 2.9g	1.35% 0.98g	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	5.97% 2.27g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.53% 3.66g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	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	34.4% 137μg	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	23.6% 21.3mg	2.68% 2.4mg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	22.7% 227mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	26% 2.07mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	NA	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	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	10.5% 73.7mg	NA	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Arugula versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Arugula vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Arugula have 8.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Arugula vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Arugula have 10.7 times more Calcium, 2.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 11 times more Sodium than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Arugula have 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 5.1 times more Energy, 7.2 times more Carbohydrate and 1.6 times more Fiber than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Arugula provide inadequate amounts of Energy