Comparing Nutrients in 100 calories Yellow Sweet Peppers VS Arugula

Weight per 100 calories

• Yellow Sweet Peppers: 370g
• Arugula: 400g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Yellow Sweet Peppers or Arugula?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Arugula	33%	19%	48%

Macro Nutrients

	Yellow Sweet Peppers	Arugula	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	NA	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	8.77% 3.33g	17% 6.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Arugula	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.64% 0.1mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.12% 0.093mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.68% 1.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 96μg	97% 388μg	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	755% 680mg	66.7% 60mg	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	NA	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	362% 434μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Arugula	Recommended Dietary Allowance
Calcium	4.07% 40.7mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	33.8% 0.3mg	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	21.3% 1.7mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	56% 1.3mg	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	12.7% 89mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	5.72% 0.63mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.9% 367g	3700g per day for Men 19-50 years

Yellow Sweet Peppers VS Arugula Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yellow Sweet Peppers or Arugula?

Lets compare vitamin content per 100 calories of Yellow Sweet Peppers vs Arugula:

• 100 calories of Yellow Sweet Peppers have 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 11.3 times more Vitamin C than Arugula.
• While 100 kcal of Raw Arugula contain 12.9 times more Vitamin A, 1.7 times more Vitamin B1, 3.7 times more Vitamin B2, 2.8 times more Vitamin B5 and 4 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yellow Sweet Peppers vs Arugula:

• 100 calories of Yellow Sweet Peppers have 1.3 times more Copper than Arugula.
• While 100 kcal of Raw Arugula contain 15.7 times more Calcium, 3.4 times more Iron, 4.2 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium, 14.6 times more Sodium and 3 times more Zinc than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Arugula contain similar levels of Selenium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Yellow Sweet Peppers have 1.6 times more Carbohydrate than Arugula.
• While 100 kcal of Raw Arugula contain 3.4 times more Fat, 1.9 times more Fiber and 2.8 times more Protein than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Arugula offer comparable quantities of Energy per 100 calories.