Comparing Nutrients in 7 ounces Arugula VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Arugula	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Arugula	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Arugula vs Cooked Ripe Red Tomatoes:

• Raw Arugula has 5 times more Vitamin A, 1.2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B5, 7.5 times more Vitamin B9 and 38.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin B3, 1.5 times more Vitamin C and 1.3 times more Vitamin E than Raw Arugula.
• Both Raw Arugula and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Arugula as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Arugula vs Cooked Ripe Red Tomatoes:

• Raw Arugula has 14.5 times more Calcium, 2.1 times more Iron, 5.2 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Arugula and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 7 oz.
• Both Raw Arugula as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Arugula has 85 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Arugula and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Raw Arugula as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.