Comparing Nutrients in 1 kilogram Arugula VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Arugula	Oranges with Peel	Recommended Dietary Allowance
Energy	8.62% 250kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	46% 26g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Arugula	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	132% 1190μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Oranges with Peel	Recommended Dietary Allowance
Calcium	160% 1600mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.8% 917g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Arugula versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Arugula has 9.2 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.7 times more Vitamin C than Raw Arugula.
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Arugula as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Arugula vs Oranges with Peel :

• 1 kilogram of Arugula has 2.3 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Oranges with Peel .
• Both Arugula and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Arugula as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arugula has 10.6 times more Omega 3 and 2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Energy, 4.2 times more Carbohydrate and 2.8 times more Fiber than Raw Arugula.
• 1 kilogram of Arugula provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.