Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Arugula	33%	19%	48%

Macro Nutrients

	Cooked Frozen Carrots	Arugula	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	11% 8.1g	5.6% 4.07g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Arugula	Recommended Dietary Allowance
Vitamin A	187% 1679μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	5.46% 22μg	48% 192μg	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	5.07% 4.56mg	33% 29.8mg	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	13.4% 2mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Arugula	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.8% 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	13% 1.05mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	27.7% 0.64mg	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	8.8% 61.5mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Arugula per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Arugula:

• 7 ounces of Cooked Frozen Carrots have 7.1 times more Vitamin A, 1.4 times more Vitamin B3 and 2.3 times more Vitamin E than Arugula.
• While 7 oz of Raw Arugula contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B5, 8.8 times more Vitamin B9, 6.5 times more Vitamin C and 8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Arugula provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Boiled and Drained Frozen Carrots as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Arugula:

• 7 ounces of Cooked Frozen Carrots have 2.2 times more Sodium than Arugula.
• While 7 oz of Raw Arugula contain 4.6 times more Calcium, 2.8 times more Iron, 4.3 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Arugula contain similar levels of Copper and Water per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fiber than Arugula.
• While 7 oz of Raw Arugula contain 3.9 times more Omega 3 and 4.4 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.