Comparing Nutrients in 7 ounces Arugula VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.57% 7.24g	22% 28.8g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11.3% 0.15mg	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	48% 192μg	18% 71.4μg	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	33% 29.8mg	2.65% 2.4mg	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	5.7% 0.85mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	29.8% 0.27mg	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	36.2% 2.9mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	14.5% 0.33mg	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	14.7% 103mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Arugula vs Canned Kidney Beans:

• Raw Arugula has 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 2.7 times more Vitamin B9, 12.5 times more Vitamin C, 21.5 times more Vitamin E and 26.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Arugula as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Arugula vs Canned Kidney Beans:

• Raw Arugula has 4.7 times more Calcium, 1.2 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 1.7 times more Phosphorus, 3 times more Selenium and 11 times more Sodium than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Arugula has 2.1 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, 4 times more Carbohydrate, 2.7 times more Fiber and 2 times more Protein than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Sugars per 7 oz.
• Both Raw Arugula as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.