Comparing Nutrients in 1 kilogram BroccoliVS Arugula

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Arugula

33%

19%

48%

1 kg ▼

Macro Nutrients

Broccolivs Arugula

11.7%340kcal

Energy

8.62%250kcal

340 kcalvs250 kcal

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

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3.8%3.7g

Fat

6.8%6.6g

3.7 gvs6.6 g

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

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3.56%1.14g

Saturated Fat

2.7%0.86g

1.14 gvs0.86 g

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

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39.4%0.63g

Omega 3

106%1.7g

0.63 gvs1.7 g

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

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2.9%0.49g

Omega 6

7.65%1.3g

0.49 gvs1.3 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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51%66.4g

Carbohydrate

28%36.5g

66.4 gvs36.5 g

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

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23.4%17g

Sugars

28.3%20.5g

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

17 gvs20.5 g

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

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9.38%6.8g

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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

42%16g

26 gvs16 g

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

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50.4%28g

Protein

46%26g

28 gvs26 g

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

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Vitamins

Broccolivs Arugula

34.4%310μg

Vitamin A

132%1190μg

RAE, retinol activity equivalents

310 μgvs1190 μg

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

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59%0.71mg

Vitamin B1

36.7%0.44mg

Thiamine

0.71 mgvs0.44 mg

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

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90%1.17mg

Vitamin B2

66%0.86mg

Riboflavin

1.17 mgvs0.86 mg

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

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40%6.4mg

Vitamin B3

19%3.05mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs3.05 mg

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

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115%5.73mg

Vitamin B5

87.4%4.37mg

Pantothenic acid

5.73 mgvs4.37 mg

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

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135%1.75mg

Vitamin B6

56%0.73mg

Pyridoxine

1.75 mgvs0.73 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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158%630μg

Vitamin B9

243%970μg

Folates and Folic Acid

630 μgvs970 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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991%892mg

Vitamin C

167%150mg

Ascorbic acid

892 mgvs150 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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52%7.8mg

Vitamin E

28.7%4.3mg

Tocopherols and Tocotrienols

7.8 mgvs4.3 mg

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

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847%1016μg

Vitamin K

905%1086μg

Phytomenadione or phylloquinone

1016 μgvs1086 μg

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

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Minerals

Broccolivs Arugula

47%470mg

Calcium

160%1600mg

470 mgvs1600 mg

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

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54.4%0.49mg

Copper

84.4%0.76mg

0.49 mgvs0.76 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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91%7.3mg

Iron

183%14.6mg

7.3 mgvs14.6 mg

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

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50%210mg

Magnesium

112%470mg

210 mgvs470 mg

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

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91%2.1mg

Manganese

140%3.2mg

2.1 mgvs3.2 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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94%660mg

Phosphorus

74.3%520mg

660 mgvs520 mg

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

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93%3160mg

Potassium

109%3690mg

3160 mgvs3690 mg

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

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45.5%25μg

Selenium

5.45%3μg

25 μgvs3 μg

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

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22%330mg

Sodium

18%270mg

330 mgvs270 mg

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

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37.3%4.1mg

Zinc

42.7%4.7mg

4.1 mgvs4.7 mg

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

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24%893g

Water

24.8%917g

893 gvs917 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 Broccoli vs Arugula:

Raw Broccoli has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 5.9 times more Vitamin C and 1.8 times more Vitamin E than Raw Arugula.
While Raw Arugula contains 3.8 times more Vitamin A and 1.5 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli and Raw Arugula have similar amounts of Vitamin K per 1 kg.
Both Raw Broccoli as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Arugula:

Raw Broccoli has 1.3 times more Phosphorus, 8.3 times more Selenium and 1.2 times more Sodium than Raw Arugula.
While Raw Arugula contains 3.4 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.2 times more Magnesium and 1.5 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Raw Arugula have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.4 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Fiber than Raw Arugula.
While Raw Arugula contains 2.7 times more Omega 3 than Raw Broccoli.
Both Raw Broccoli and Raw Arugula have similar amounts of Sugars and Protein per 1 kg.
Both Raw Broccoli as well as Raw Arugula have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliArugulaVS Boiled BroccoliBroccoliVS Baby CarrotsArugulaVS Baby Carrots

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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