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

Vitamins

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

Minerals

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

Nutrient Comparison: Bulb Fennel VS Arugula per 7 oz

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

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

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

Comparing minerals per 7 ounces for Bulb Fennel vs Arugula:

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

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Bulb Fennel VS Arugula

What are the health benefits of Bulb Fennel compared to Arugula?

Bulb fennel is a good source of vitamin C, fiber, and potassium, which can help support immune function, digestion, and heart health. Arugula, on the other hand, is rich in vitamins A, K, and folate, as well as antioxidants, which can help promote eye health, bone health, and reduce inflammation in the body. Both are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Bulb Fennel or Arugula?

Both bulb fennel and arugula are low in calories and high in fiber, making them great choices for weight loss. However, arugula is slightly lower in calories and higher in fiber compared to bulb fennel. Therefore, incorporating more arugula into your diet may help you lose weight more easily. Remember, weight loss is ultimately about creating a calorie deficit, so be sure to focus on overall balanced nutrition and portion control.

Should I eat more Bulb Fennel or more Arugula to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Bulb Fennel and Arugula are low in protein compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Bulb Fennel compared to Arugula?

Bulb fennel generally has a higher environmental impact compared to arugula due to its longer growing season, higher water and resource requirements, and larger land footprint. Arugula is typically a more sustainable option as it grows quickly and requires less water and resources to cultivate.