Comparing Nutrients in 100 grams 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	1.28% 37kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	2.8% 3.65g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	2.83% 2.05g	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	0.39% 0.28g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Arugula	Recommended Dietary Allowance
Vitamin A	94% 846μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	5.6% 0.073mg	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	2.75% 11μg	24.3% 97μg	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	2.56% 2.3mg	16.7% 15mg	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	6.73% 1mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Arugula	Recommended Dietary Allowance
Calcium	3.5% 35mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	8.44% 0.076mg	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	6.63% 0.53mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	14% 0.32mg	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	4.43% 31mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Arugula per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Arugula to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Arugula:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Arugula:

• 100 grams of Cooked Frozen Carrots have 2.2 times more Sodium than Arugula.
• While 100 g 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 100 grams.
• Both Boiled and Drained Frozen Carrots as well as Raw Arugula lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 2.1 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fiber than Arugula.
• While 100 g of Raw Arugula contain 3.9 times more Omega 3 and 4.4 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams 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 100 grams.