Comparing Nutrients in 100 grams Tomato Powder VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Arugula	33%	19%	48%

Macro Nutrients

	Tomato Powder	Arugula	Recommended Dietary Allowance
Energy	10.4% 302kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	57.4% 74.7g	2.8% 3.65g	130g per day for Men 19-50 years
Sugars	60.6% 44g	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	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	43.4% 16.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	23% 13g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Arugula	Recommended Dietary Allowance
Vitamin A	96% 862μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	30% 120μg	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	130% 117mg	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	81.7% 12.3mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 48.8μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Arugula	Recommended Dietary Allowance
Calcium	16.6% 166mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	57% 4.56mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	42% 295mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	56.7% 1927mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	8.93% 134mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Arugula per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Powder vs Arugula:

• 100 grams of Tomato Powder have 7.2 times more Vitamin A, 20.8 times more Vitamin B1, 8.8 times more Vitamin B2, 29.9 times more Vitamin B3, 8.6 times more Vitamin B5, 6.3 times more Vitamin B6, 1.2 times more Vitamin B9, 7.8 times more Vitamin C and 28.5 times more Vitamin E than Arugula.
• While 100 g of Raw Arugula contain 2.2 times more Vitamin K than Tomato Powder.
• 100 grams of Arugula have insufficient amounts of Vitamin B3
• Both Tomato Powder as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Powder vs Arugula:

• 100 grams of Tomato Powder have 16.3 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 6.1 times more Manganese, 5.7 times more Phosphorus, 5.2 times more Potassium, 17.7 times more Selenium, 5 times more Sodium and 3.6 times more Zinc than Arugula.
• While 100 g of Raw Arugula contain 30 times more Water than Tomato Powder.
• Both Tomato Powder and Arugula contain similar levels of Calcium per 100 grams.
• 100 grams of Arugula lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Powder have 12.1 times more Energy, 20.5 times more Carbohydrate, 21.4 times more Sugars, 10.3 times more Fiber and 5 times more Protein than Arugula.
• While 100 g of Raw Arugula contain 24.3 times more Omega 3 than Tomato Powder.
• 100 grams of Tomato Powder provide inadequate amounts of Omega 3
• 100 grams of Arugula provide inadequate amounts of Energy
• Both Tomato Powder as well as Raw Arugula provide inadequate amounts of Omega 6 in 100 grams.