Comparing Nutrients in 5 ounces Blanched Almonds VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Arugula	33%	19%	48%

Macro Nutrients

	Blanched Almonds	Arugula	Recommended Dietary Allowance
Energy	29% 836kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4% 2.9g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	54% 30.3g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	7.96% 0.1mg	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	17.4% 69.5μg	34.4% 137μg	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	23.6% 21.3mg	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	224% 33.7mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Arugula	Recommended Dietary Allowance
Calcium	33.5% 335mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	12% 0.11mg	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	58% 4.65mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	19.8% 0.46mg	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	97% 682mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Arugula:

• Blanched Almonds have 4.3 times more Vitamin B1, 8.3 times more Vitamin B2, 11.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 55.2 times more Vitamin E than Raw Arugula.
• While Raw Arugula contains more Vitamin A, 1.4 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Arugula:

• Blanched Almonds have 1.5 times more Calcium, 13.5 times more Copper, 2.2 times more Iron, 5.7 times more Magnesium, 5.7 times more Manganese, 9.3 times more Phosphorus, 1.8 times more Potassium, 10.7 times more Selenium and 6.3 times more Zinc than Raw Arugula.
• While Raw Arugula contains 1.4 times more Sodium and 20.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 23.6 times more Energy, 79.6 times more Fat, 46 times more Saturated Fat, 95.1 times more Omega 6, 5.1 times more Carbohydrate, 2.3 times more Sugars, 6.2 times more Fiber and 8.3 times more Protein than Raw Arugula.
• While Raw Arugula contains 42.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.