Comparing Nutrients in 7 ounces ArugulaVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Arugula

33%

19%

48%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Arugulavs California Red Kidney Beans

1.7%49.6kcal

Energy

22.6%655kcal

49.6 kcalvs655 kcal

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

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1.35%1.3g

Fat

0.51%0.5g

1.3 gvs0.5 g

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

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0.53%0.17g

Saturated Fat

0.22%0.071g

0.17 gvs0.071 g

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

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21%0.34g

Omega 3

10.4%0.17g

0.34 gvs0.17 g

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

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1.5%0.26g

Omega 6

0.63%0.11g

0.26 gvs0.11 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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5.57%7.24g

Carbohydrate

91%119g

7.24 gvs119 g

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

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5.6%4.07g

Sugars

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

4.07 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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8.36%3.18g

Fiber

130%49.4g

3.18 gvs49.4 g

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

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9.14%5.1g

Protein

86.4%48.4g

5.1 gvs48.4 g

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

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Vitamins

Arugulavs California Red Kidney Beans

26.2%236μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

236 μgvs0 μg

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

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7.28%0.087mg

Vitamin B1

87.5%1.05mg

Thiamine

0.087 mgvs1.05 mg

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

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13%0.17mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.17 mgvs0.43 mg

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

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3.8%0.61mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs4.1 mg

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

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17.3%0.87mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.87 mgvs1.55 mg

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

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11%0.14mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.14 mgvs0.79 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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48%192μg

Vitamin B9

195%782μg

Folates and Folic Acid

192 μgvs782 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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33%29.8mg

Vitamin C

9.92%8.93mg

Ascorbic acid

29.8 mgvs8.93 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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5.7%0.85mg

Vitamin E

Tocopherols and Tocotrienols

0.85 mgvsNA mg

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

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180%216μg

Vitamin K

Phytomenadione or phylloquinone

216 μgvsNA μg

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

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Minerals

Arugulavs California Red Kidney Beans

31.8%318mg

Calcium

38.7%387mg

318 mgvs387 mg

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

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16.8%0.15mg

Copper

243%2.2mg

0.15 mgvs2.2 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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36.2%2.9mg

Iron

232%18.6mg

2.9 mgvs18.6 mg

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

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22.2%93mg

Magnesium

75.6%318mg

93 mgvs318 mg

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

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27.7%0.64mg

Manganese

86.3%2mg

0.64 mgvs2 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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14.7%103mg

Phosphorus

115%804mg

103 mgvs804 mg

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

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21.5%732mg

Potassium

87%2957mg

732 mgvs2957 mg

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

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1.1%0.6μg

Selenium

11.5%6.35μg

0.6 μgvs6.35 μg

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

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3.57%53.6mg

Sodium

1.46%22mg

53.6 mgvs22 mg

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

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8.48%0.93mg

Zinc

46%5.06mg

0.93 mgvs5.06 mg

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

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4.9%182g

Water

0.63%23.3g

182 gvs23.3 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

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 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces ArugulaVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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