Comparing Nutrients in 1 kilogram ArugulaVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Arugula

33%

19%

48%

California Red Kidney Beans

29%

70%

1 kg ▼

Macro Nutrients

Arugulavs California Red Kidney Beans

8.62%250kcal

Energy

114%3300kcal

250 kcalvs3300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.8%6.6g

Fat

2.58%2.5g

6.6 gvs2.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.7%0.86g

Saturated Fat

1.13%0.36g

0.86 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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106%1.7g

Omega 3

52.5%0.84g

1.7 gvs0.84 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.65%1.3g

Omega 6

3.18%0.54g

1.3 gvs0.54 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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28%36.5g

Carbohydrate

460%598g

36.5 gvs598 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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28.3%20.5g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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42%16g

Fiber

655%249g

16 gvs249 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46%26g

Protein

435%244g

26 gvs244 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Arugulavs California Red Kidney Beans

132%1190μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1190 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.7%0.44mg

Vitamin B1

441%5.3mg

Thiamine

0.44 mgvs5.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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66%0.86mg

Vitamin B2

168%2.2mg

Riboflavin

0.86 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.05mg

Vitamin B3

129%20.6mg

Niacin, nicotinic acid, niacinamide

3.05 mgvs20.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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87.4%4.37mg

Vitamin B5

156%7.8mg

Pantothenic acid

4.37 mgvs7.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56%0.73mg

Vitamin B6

305%3.97mg

Pyridoxine

0.73 mgvs3.97 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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243%970μg

Vitamin B9

985%3940μg

Folates and Folic Acid

970 μgvs3940 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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167%150mg

Vitamin C

50%45mg

Ascorbic acid

150 mgvs45 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28.7%4.3mg

Vitamin E

Tocopherols and Tocotrienols

4.3 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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905%1086μg

Vitamin K

Phytomenadione or phylloquinone

1086 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Arugulavs California Red Kidney Beans

160%1600mg

Calcium

195%1950mg

1600 mgvs1950 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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84.4%0.76mg

Copper

1222%11mg

0.76 mgvs11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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183%14.6mg

Iron

1169%94mg

14.6 mgvs94 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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112%470mg

Magnesium

381%1600mg

470 mgvs1600 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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140%3.2mg

Manganese

435%10mg

3.2 mgvs10 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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74.3%520mg

Phosphorus

579%4050mg

520 mgvs4050 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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109%3690mg

Potassium

438%14900mg

3690 mgvs14900 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg

Selenium

58%32μg

3 μgvs32 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18%270mg

Sodium

7.33%110mg

270 mgvs110 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.7%4.7mg

Zinc

232%25.5mg

4.7 mgvs25.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.8%917g

Water

3.18%118g

917 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Arugula vs California Red Kidney Beans:

Raw Arugula has more Vitamin A and 3.3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 12 times more Vitamin B1, 2.5 times more Vitamin B2, 6.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Arugula.
Both Raw Arugula as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Arugula vs California Red Kidney Beans:

Raw Arugula has 2.5 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 14.5 times more Copper, 6.4 times more Iron, 3.4 times more Magnesium, 3.1 times more Manganese, 7.8 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 5.4 times more Zinc than Raw Arugula.
Both Raw Arugula and Raw California Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Arugula has 2 times more Omega 3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 13.2 times more Energy, 16.4 times more Carbohydrate, 15.6 times more Fiber and 9.4 times more Protein than Raw Arugula.
Both Raw Arugula as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

ArugulaVS Baby CarrotsCalifornia Red Kidney BeansVS Baby CarrotsArugulaVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 1 kilogram ArugulaVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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