Comparing Nutrients in 7 ounces Arugula VS 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	1.7% 49.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.57% 7.24g	11% 14.5g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	10.8% 7.8g	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	8.36% 3.18g	16% 6.15g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	7.17% 0.093mg	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	48% 192μg	13.4% 53.6μg	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	33% 29.8mg	26.5% 24mg	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	5.7% 0.85mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	14.6% 0.13mg	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	36.2% 2.9mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	16.5% 0.38mg	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	14.7% 103mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Bulb Fennel per 7 oz

Compare the macro and micronutrient content in 7 oz of Arugula versus 7 oz of Bulb Fennel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Arugula vs Bulb Fennel:

• 7 ounces of Arugula have 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, 1.3 times more Vitamin C and 1.7 times more Vitamin K than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 2.1 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Arugula.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• 7 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Arugula as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Arugula vs Bulb Fennel:

• 7 ounces of Arugula have 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 Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 1.9 times more Sodium than Raw Arugula.
• Both Arugula and Bulb Fennel contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Arugula as well as Raw Bulb Fennel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Arugula have more Omega 3 and 2.1 times more Protein than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 2 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Fiber than Raw Arugula.
• 7 ounces of Bulb Fennel provide inadequate amounts of Omega 3
• Both Raw Arugula as well as Raw Bulb Fennel provide inadequate amounts of Energy and Omega 6 in seven ounces.