Comparing Nutrients in 300 calories Bulb Fennel VS Arugula

Weight per 300 calories

• Bulb Fennel: 968g
• Arugula: 1200g

Bulb Fennel has 1.2 times more energy per 100g than Arugula. It has low energy density when compared to other foods. Raw Arugula having very low energy density.

Which food has more nutrients per 300 calories - Bulb Fennel or Arugula?

Macros Ratio

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

Macro Nutrients

	Bulb Fennel	Arugula	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	8.16% 7.9g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	9.62% 1.64g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	52.5% 38g	34% 24.6g	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	79% 30g	50.5% 19g	38g per day for Men 19-50 years
Protein	21.4% 12g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Arugula	Recommended Dietary Allowance
Vitamin A	51.6% 465μg	159% 1428μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	67.4% 0.88mg	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	65.3% 261μg	291% 1164μg	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	129% 116mg	200% 180mg	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	37.4% 5.6mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	506% 608μg	1086% 1303μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Arugula	Recommended Dietary Allowance
Calcium	47.4% 474mg	192% 1920mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	101% 0.91mg	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	88.3% 7.06mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	39% 165mg	134% 564mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	167% 3.85mg	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	69% 484mg	89% 624mg	700mg per day for Men 19-50 years
Potassium	118% 4006mg	130% 4428mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	21.6% 324mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	51.3% 5.64mg	11mg per day for Men 19-50 years
Water	23.6% 873g	29.7% 1101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bulb Fennel vs Arugula:

• Raw Bulb Fennel has 1.7 times more Vitamin B3 than Raw Arugula.
• While Raw Arugula contains 3.1 times more Vitamin A, 5.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9, 1.6 times more Vitamin C and 2.1 times more Vitamin K than Raw Bulb Fennel.
• Both Raw Bulb Fennel and Raw Arugula have similar amounts of Vitamin E per 300 kcal.
• Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bulb Fennel vs Arugula:

• Raw Bulb Fennel has 1.9 times more Selenium and 1.6 times more Sodium than Raw Arugula.
• While Raw Arugula contains 4 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Zinc and 1.3 times more Water than Raw Bulb Fennel.
• Both Raw Bulb Fennel and Raw Arugula have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Bulb Fennel has 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fiber than Raw Arugula.
• While Raw Arugula contains 4.1 times more Fat, more Omega 3 and 2.6 times more Protein than Raw Bulb Fennel.
• Both Raw Bulb Fennel and Raw Arugula have similar amounts of Energy, Saturated Fat and Omega 6 per 300 kcal.
• Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.