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

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.