Comparing Nutrients in 1 kilogram Oranges VS Arugula

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

Comparing minerals per 1 kilogram for Oranges vs Arugula:

• Raw Arugula contains 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 Oranges and Raw Arugula have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Raw Arugula have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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