Comparing Nutrients in 500 calories Arugula VS Bulb Fennel

Weight per 500 calories

• Arugula: 2000g
• Bulb Fennel: 1613g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Arugula or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	213% 3.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	16% 2.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	91% 118g	130g per day for Men 19-50 years
Sugars	56.6% 41g	87.4% 63.4g	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	84.2% 32g	132% 50g	38g per day for Men 19-50 years
Protein	92% 51.6g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	264% 2380μg	86% 774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	58.3% 0.76mg	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	485% 1940μg	109% 435μg	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	333% 300mg	215% 194mg	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	57.3% 8.6mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1810% 2172μg	844% 1013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Calcium	320% 3200mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	118% 1.06mg	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	365% 29mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	65.3% 274mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	134% 3.1mg	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	149% 1040mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	196% 6677mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	49.6% 1834g	39.3% 1455g	3700g per day for Men 19-50 years

Arugula VS Bulb Fennel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Arugula or Bulb Fennel?

Lets compare vitamin content per 500 calories of Arugula vs Bulb Fennel:

• 500 calories of Arugula have 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 Bulb Fennel.
• While 500 kcal of Raw Bulb Fennel contain 1.7 times more Vitamin B3 than Raw Arugula.
• Both Arugula and Bulb Fennel provide similar amounts of Vitamin E per 500 calories.
• Both Raw Arugula as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Arugula vs Bulb Fennel:

• 500 calories of Arugula have 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 Bulb Fennel.
• While 500 kcal of Raw Bulb Fennel contain 1.9 times more Selenium and 1.6 times more Sodium than Raw Arugula.
• Both Arugula and Bulb Fennel contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Arugula have 4.1 times more Fat, more Omega 3 and 2.6 times more Protein than Bulb Fennel.
• While 500 kcal of Raw Bulb Fennel contain 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fiber than Raw Arugula.
• Both Arugula and Bulb Fennel offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Bulb Fennel provide inadequate amounts of Omega 3