Comparing Nutrients in 1 pound Arugula VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Radicchio	22%	9%	69%

Macro Nutrients

	Arugula	Radicchio	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.5% 0.42g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	13% 9.3g	3.75% 2.72g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	21% 11.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Arugula	Radicchio	Recommended Dietary Allowance
Vitamin A	60% 540μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	20% 0.26mg	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	68% 272μg	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	40.3% 36.3mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	965% 1158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Radicchio	Recommended Dietary Allowance
Calcium	72.6% 726mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	172% 1.55mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	27.2% 0.63mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Radicchio per 1 lb

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

Lets compare vitamin content per 1 pound of Arugula vs Radicchio:

• 1 pound of Arugula has 119 times more Vitamin A, 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Radicchio.
• While 1 lb of Raw Radicchio contains 5.3 times more Vitamin E and 2.3 times more Vitamin K than Raw Arugula.
• 1 pound of Radicchio have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Arugula as well as Raw Radicchio have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Arugula vs Radicchio:

• 1 pound of Arugula has 8.4 times more Calcium, 2.6 times more Iron, 3.6 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.2 times more Potassium than Radicchio.
• While 1 lb of Raw Radicchio contains 4.5 times more Copper and 1.3 times more Zinc than Raw Arugula.
• Both Arugula and Radicchio contain similar levels of Water per one pound.
• 1 pound of Radicchio lack sufficient amounts of Calcium
• Both Raw Arugula as well as Raw Radicchio lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Arugula has 10.6 times more Omega 3, 3.4 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Radicchio.
• Both Arugula and Radicchio offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Radicchio provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in one pound.