Comparing Nutrients in 100 grams 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	0.86% 25kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.65g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	5.42% 3.93g	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	4.2% 1.6g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.2% 1.24g	56g per day for Men 19-50 years

Vitamins

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	5.33% 48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	3.6% 0.047mg	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	24.3% 97μg	6.75% 27μg	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	16.7% 15mg	13.3% 12mg	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	2.87% 0.43mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	52.3% 62.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Bulb Fennel	Recommended Dietary Allowance
Calcium	16% 160mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	7.33% 0.066mg	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	18.3% 1.46mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.3% 0.19mg	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	7.43% 52mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Bulb Fennel per 100 g

Compare the macro and micronutrient content in 100 g of Arugula versus 100 g of Bulb Fennel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Arugula vs Bulb Fennel:

• 100 grams 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 100 g of Raw Bulb Fennel contain 2.1 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Arugula.
• 100 grams of Arugula have insufficient amounts of Vitamin B3
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Arugula vs Bulb Fennel:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Arugula as well as Raw Bulb Fennel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Arugula have more Omega 3 and 2.1 times more Protein than Bulb Fennel.
• While 100 g of Raw Bulb Fennel contain 2 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Fiber than Raw Arugula.
• 100 grams 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 100 grams.