Comparing Nutrients in 300 calories Arugula VS Chilled Orange Juice

Weight per 300 calories

• Arugula: 1200g
• Chilled Orange Juice: 612g

Chilled Orange Juice from Concentrate has 2 times more energy per unit of mass than Raw Arugula, which is low in comparison to other foods. Arugula having very low energy density.

Discover which food has more nutrients per 300 calories - Arugula or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Arugula	Chilled Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	54.3% 70.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	70% 51g	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	19% 13.7g	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	% 12.7g	g per day for Men 19-50 years
Sucrose	NA	% 24.6g	g per day for Men 19-50 years
Fiber	50.5% 19g	4.83% 1.84g	38g per day for Men 19-50 years
Protein	55.3% 31g	7.43% 4.16g	56g per day for Men 19-50 years

Vitamins

	Arugula	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	159% 1428μg	1.36% 12.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	35.8% 0.47mg	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	291% 1164μg	29% 116μg	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	200% 180mg	229% 206mg	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	34.4% 5.16mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1086% 1303μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	192% 1920mg	6.73% 67.3mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	28.6% 0.26mg	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	219% 17.5mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	134% 564mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	6.12% 0.14mg	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	89% 624mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	130% 4428mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	0.82% 12.2mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.64mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	29.7% 1101g	14.4% 534g	3700g per day for Men 19-50 years

Arugula VS Chilled Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Arugula or Chilled Orange Juice?

Lets compare vitamin content per 300 calories of Arugula vs Chilled Orange Juice:

• 300 calories of Arugula have 116.6 times more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, 10 times more Vitamin B9, 4.2 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• Both Arugula and Chilled Orange Juice provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Arugula as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Arugula vs Chilled Orange Juice:

• 300 calories of Arugula have 28.5 times more Calcium, 3.5 times more Copper, 22 times more Iron, 8.4 times more Magnesium, 27.4 times more Manganese, 6 times more Phosphorus, 4.1 times more Potassium, 5.9 times more Selenium, 26.5 times more Sodium, 13.2 times more Zinc and 2.1 times more Water than Chilled Orange Juice.
• 300 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Arugula have 10.8 times more Fat, 47.6 times more Omega 3, 11.1 times more Omega 6, 10.5 times more Fiber and 7.4 times more Protein than Chilled Orange Juice.
• While 300 kcal of Chilled Orange Juice from Concentrate contain 1.6 times more Carbohydrate and 2.1 times more Sugars than Raw Arugula.
• Both Arugula and Chilled Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber