Comparing Nutrients in 1 pound Arugula VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	25.5% 33g	130g per day for Men 19-50 years
Sugars	13% 9.3g	24.6% 18g	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	19% 7.26g	37% 14g	38g per day for Men 19-50 years
Protein	21% 11.7g	10% 5.62g	56g per day for Men 19-50 years

Vitamins

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	60% 540μg	24% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	16.4% 0.21mg	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	110% 440μg	30.6% 122μg	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	75.6% 68mg	60.5% 54.4mg	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	13% 1.95mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Calcium	72.6% 726mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	33.3% 0.3mg	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	82.8% 6.62mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	37.7% 0.87mg	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	33.7% 236mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Bulb Fennel per 1 lb

Compare the macro and micronutrient content in 1 lb of Arugula versus 1 lb of Bulb Fennel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Arugula vs Bulb Fennel:

• 1 pound of Arugula has 2.5 times more Vitamin A, 4.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9, 1.3 times more Vitamin C and 1.7 times more Vitamin K than Bulb Fennel.
• While 1 lb of Raw Bulb Fennel contains 2.1 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Arugula.
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• 1 pound of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Arugula as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Arugula vs Bulb Fennel:

• 1 pound of Arugula has 3.3 times more Calcium, 2 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese and 2.4 times more Zinc than Bulb Fennel.
• While 1 lb of Raw Bulb Fennel contains 1.9 times more Sodium than Raw Arugula.
• Both Arugula and Bulb Fennel contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Arugula as well as Raw Bulb Fennel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Arugula has more Omega 3 and 2.1 times more Protein than Bulb Fennel.
• While 1 lb of Raw Bulb Fennel contains 2 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Fiber than Raw Arugula.
• 1 pound of Bulb Fennel provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Bulb Fennel provide inadequate amounts of Energy and Omega 6 in one pound.