Comparing Nutrients in 1 kilogram Arugula VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Oranges	7%	2%	91%

Macro Nutrients

	Arugula	Oranges	Recommended Dietary Allowance
Energy	8.62% 250kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	90% 118g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	129% 94g	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	42% 16g	63% 24g	38g per day for Men 19-50 years
Protein	46% 26g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Arugula	Oranges	Recommended Dietary Allowance
Vitamin A	132% 1190μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	46% 0.6mg	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	243% 970μg	75% 300μg	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	167% 150mg	591% 532mg	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	28.7% 4.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Oranges	Recommended Dietary Allowance
Calcium	160% 1600mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	50% 0.45mg	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	183% 14.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	11% 0.25mg	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	74.3% 520mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.8% 917g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Arugula vs Oranges:

• Raw Arugula has 10.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 3.2 times more Vitamin B9, 2.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2 times more Vitamin B1 and 3.5 times more Vitamin C than Raw Arugula.
• Both Raw Arugula and Raw Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Arugula as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Arugula vs Oranges:

• Raw Arugula has 4 times more Calcium, 1.7 times more Copper, 14.6 times more Iron, 4.7 times more Magnesium, 12.8 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, more Sodium and 6.7 times more Zinc than Raw Oranges.
• Both Raw Arugula and Raw Oranges have similar amounts of Water per 1 kg.
• Both Raw Arugula as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Arugula has 24.3 times more Omega 3 and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Energy, 3.2 times more Carbohydrate, 4.6 times more Sugars and 1.5 times more Fiber than Raw Arugula.
• Both Raw Arugula as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.