Comparing Nutrients in 1 pound BroccoliVS Arugula

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Arugula

33%

19%

48%

1 lb ▼

Macro Nutrients

Broccolivs Arugula

5.3%154kcal

Energy

3.9%113kcal

154 kcalvs113 kcal

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

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1.73%1.68g

Fat

3.1%3g

1.68 gvs3 g

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

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1.6%0.52g

Saturated Fat

1.2%0.39g

0.52 gvs0.39 g

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

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18%0.29g

Omega 3

48%0.77g

0.29 gvs0.77 g

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

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1.3%0.22g

Omega 6

3.47%0.59g

0.22 gvs0.59 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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23%30g

Carbohydrate

12.7%16.6g

30 gvs16.6 g

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

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10.6%7.7g

Sugars

13%9.3g

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

7.7 gvs9.3 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

19%7.26g

11.8 gvs7.26 g

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

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23%12.8g

Protein

21%11.7g

12.8 gvs11.7 g

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

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Vitamins

Broccolivs Arugula

15.6%141μg

Vitamin A

60%540μg

RAE, retinol activity equivalents

141 μgvs540 μg

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

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27%0.32mg

Vitamin B1

16.6%0.2mg

Thiamine

0.32 mgvs0.2 mg

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

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41%0.53mg

Vitamin B2

30%0.39mg

Riboflavin

0.53 mgvs0.39 mg

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

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18%2.9mg

Vitamin B3

8.65%1.4mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs1.4 mg

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

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52%2.6mg

Vitamin B5

39.6%2mg

Pantothenic acid

2.6 mgvs2 mg

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

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61%0.79mg

Vitamin B6

25.5%0.33mg

Pyridoxine

0.79 mgvs0.33 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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71.4%286μg

Vitamin B9

110%440μg

Folates and Folic Acid

286 μgvs440 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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450%405mg

Vitamin C

75.6%68mg

Ascorbic acid

405 mgvs68 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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23.6%3.54mg

Vitamin E

13%1.95mg

Tocopherols and Tocotrienols

3.54 mgvs1.95 mg

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

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384%461μg

Vitamin K

411%493μg

Phytomenadione or phylloquinone

461 μgvs493 μg

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

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Minerals

Broccolivs Arugula

21.3%213mg

Calcium

72.6%726mg

213 mgvs726 mg

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

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24.7%0.22mg

Copper

38.3%0.34mg

0.22 mgvs0.34 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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41.4%3.3mg

Iron

82.8%6.62mg

3.3 mgvs6.62 mg

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

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22.7%95mg

Magnesium

50.8%213mg

95 mgvs213 mg

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

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41.4%0.95mg

Manganese

63.3%1.46mg

0.95 mgvs1.46 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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42.8%299mg

Phosphorus

33.7%236mg

299 mgvs236 mg

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

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42%1433mg

Potassium

49.2%1674mg

1433 mgvs1674 mg

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

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20.6%11.3μg

Selenium

2.47%1.36μg

11.3 μgvs1.36 μg

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

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9.98%150mg

Sodium

8.16%122mg

150 mgvs122 mg

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

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17%1.86mg

Zinc

19.4%2.13mg

1.86 mgvs2.13 mg

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

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11%405g

Water

11.2%416g

405 gvs416 g

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

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Lets compare vitamin content per 1 pound 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 lb.
Both Raw Broccoli as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.
Both Raw Broccoli as well as Raw Arugula have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliArugulaVS Boiled BroccoliBroccoliVS Baby CarrotsArugulaVS Baby Carrots

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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