Comparing Nutrients in 7 ounces Arugula VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Arugula	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Arugula	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33% 29.8mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	NA	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	NA	11mg per day for Men 19-50 years
Water	4.9% 182g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Arugula versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Arugula vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Arugula have 8.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Arugula vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Arugula have 10.7 times more Calcium, 2.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 11 times more Sodium than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Arugula have 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 5.1 times more Energy, 7.2 times more Carbohydrate and 1.6 times more Fiber than Raw Arugula.
• Both Arugula and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Arugula provide inadequate amounts of Energy