Comparing Nutrients in 5 ounces Baked Potato Flesh VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Arugula	33%	19%	48%

Macro Nutrients

	Baked Potato Flesh	Arugula	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	23.5% 30.5g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	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	5.6% 2.13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	12.4% 0.15mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	3.2% 12.8μg	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	20% 18mg	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	0.38% 0.057mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Arugula	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	6.2% 0.5mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	10% 71mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Arugula per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Arugula to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Arugula:

• 5 ounces of Baked Potato Flesh have 2.4 times more Vitamin B1, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B6 than Arugula.
• While 5 oz of Raw Arugula contain more Vitamin A, 4.1 times more Vitamin B2, 10.8 times more Vitamin B9, 10.8 times more Vitamin E and 362 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Arugula provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Arugula:

• 5 ounces of Baked Potato Flesh have 2.8 times more Copper than Arugula.
• While 5 oz of Raw Arugula contain 32 times more Calcium, 4.2 times more Iron, 1.9 times more Magnesium, 2 times more Manganese and 1.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Arugula contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Arugula lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3.7 times more Energy and 5.9 times more Carbohydrate than Arugula.
• While 5 oz of Raw Arugula contain 17 times more Omega 3 and 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Arugula offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 5 ounces of Arugula provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Arugula provide inadequate amounts of Omega 6 in five ounces.