Comparing Nutrients in 7 ounces Arugula VS Hamburger Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Hamburger Pickle relish	2%	3%	95%

Macro Nutrients

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.78% 0.13g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	NA	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	8.36% 3.18g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.65% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	2.3% 0.03mg	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	0.5% 2μg	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	5.07% 4.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Hamburger Pickle relish	Recommended Dietary Allowance
Calcium	31.8% 318mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	18.3% 0.16mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	1.3% 0.03mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	145% 2175mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Hamburger Pickle relish per 7 oz

Compare the macro and micronutrient content in 7 oz of Arugula versus 7 oz of Hamburger Pickle relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Arugula vs Hamburger Pickle relish:

• 7 ounces of Arugula have 9.2 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B2, 62.4 times more Vitamin B5, 4.9 times more Vitamin B6, 97 times more Vitamin B9 and 6.5 times more Vitamin C than Hamburger Pickle relish.
• While 7 oz of Hamburger Pickle relish contain 2 times more Vitamin B3 than Raw Arugula.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• 7 ounces of Hamburger Pickle relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Arugula as well as Hamburger Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Arugula vs Hamburger Pickle relish:

• 7 ounces of Arugula have 40 times more Calcium, 1.3 times more Iron, 6.7 times more Magnesium, 21.4 times more Manganese, 3.1 times more Phosphorus, 4.9 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Hamburger Pickle relish.
• While 7 oz of Hamburger Pickle relish contain 40.6 times more Sodium than Raw Arugula.
• Both Arugula and Hamburger Pickle relish contain similar levels of Copper per seven ounces.
• 7 ounces of Hamburger Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc
• Both Raw Arugula as well as Hamburger Pickle relish lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Arugula have 2.7 times more Omega 3 and 4.1 times more Protein than Hamburger Pickle relish.
• While 7 oz of Hamburger Pickle relish contain 5.2 times more Energy, 9.4 times more Carbohydrate and 2 times more Fiber than Raw Arugula.
• 7 ounces of Arugula provide inadequate amounts of Energy
• 7 ounces of Hamburger Pickle relish provide inadequate amounts of Protein
• Both Raw Arugula as well as Hamburger Pickle relish provide inadequate amounts of Omega 6 in seven ounces.