Comparing Nutrients in 7 ounces Arugula VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Arugula	Potato Skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Arugula	Potato Skin	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Arugula vs Potato Skin:

• 7 ounces of Arugula have more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.4 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Arugula.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Arugula as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Arugula vs Potato Skin:

• 7 ounces of Arugula have 5.3 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.6 times more Copper, 2.2 times more Iron and 1.9 times more Manganese than Raw Arugula.
• Both Arugula and Potato Skin contain similar levels of Potassium and Water per seven ounces.
• Both Raw Arugula as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Arugula have 17 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Energy, 3.4 times more Carbohydrate and 1.6 times more Fiber than Raw Arugula.
• Both Arugula and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Arugula provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.