Comparing Nutrients in 5 ounces Bulb Fennel VS Arugula

Macros Ratio

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

Macro Nutrients

	Bulb Fennel	Arugula	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	4% 2.9g	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	11.6% 4.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Arugula	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	7.96% 0.1mg	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	9.57% 38.3μg	34.4% 137μg	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	19% 17mg	23.6% 21.3mg	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	5.5% 0.82mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Arugula	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	12% 0.11mg	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	13% 1.03mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	19.8% 0.46mg	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	10% 71mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bulb Fennel vs Arugula:

• Raw Bulb Fennel has 2.1 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Arugula.
• While Raw Arugula contains 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 and 1.7 times more Vitamin K than Raw Bulb Fennel.
• Both Raw Bulb Fennel and Raw Arugula have similar amounts of Vitamin C per 5 oz.
• Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Bulb Fennel vs Arugula:

• Raw Bulb Fennel has 2.3 times more Selenium and 1.9 times more Sodium than Raw Arugula.
• While Raw Arugula contains 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 Raw Bulb Fennel.
• Both Raw Bulb Fennel and Raw Arugula have similar amounts of Copper, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Bulb Fennel has 1.2 times more Energy, 2 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Fiber than Raw Arugula.
• While Raw Arugula contains more Omega 3 and 2.1 times more Protein than Raw Bulb Fennel.
• Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.