Comparing Nutrients in 100 grams Arugula VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Arugula	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.86% 25kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.65g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	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	4.2% 1.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Arugula	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	62% 0.81mg	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	24.3% 97μg	59.5% 238μg	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	16.7% 15mg	1.56% 1.4mg	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	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	204% 1.83mg	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	18.3% 1.46mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	92% 2.1mg	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	7.43% 52mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Arugula vs Toasted Sunflower Seeds:

• Raw Arugula has more Vitamin A and 10.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B1, 3.3 times more Vitamin B2, 13.8 times more Vitamin B3, 16.2 times more Vitamin B5, 11 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Arugula.
• Both Raw Arugula as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Arugula vs Toasted Sunflower Seeds:

• Raw Arugula has 2.8 times more Calcium, 9 times more Sodium and 91.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 24.1 times more Copper, 4.7 times more Iron, 2.7 times more Magnesium, 6.6 times more Manganese, 22.3 times more Phosphorus, 1.3 times more Potassium and 11.3 times more Zinc than Raw Arugula.

Comparison of macro-nutrients per 100 grams:

• Raw Arugula has 2.2 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 24.8 times more Energy, 86.1 times more Fat, 69.2 times more Saturated Fat, 287.6 times more Omega 6, 5.6 times more Carbohydrate, 7.2 times more Fiber and 6.7 times more Protein than Raw Arugula.
• Both Raw Arugula as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.