Comparing Nutrients in 100 grams Valencia Oranges VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Arugula	33%	19%	48%

Macro Nutrients

	Valencia Oranges	Arugula	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	2.8% 3.65g	130g per day for Men 19-50 years
Sugars	NA	2.83% 2.05g	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	6.58% 2.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Arugula	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	5.6% 0.073mg	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	9.75% 39μg	24.3% 97μg	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	54% 48.5mg	16.7% 15mg	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	NA	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Arugula	Recommended Dietary Allowance
Calcium	4% 40mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	8.44% 0.076mg	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	1.13% 0.09mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	14% 0.32mg	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	2.43% 17mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Arugula:

• Raw Valencia Oranges have 2 times more Vitamin B1 and 3.2 times more Vitamin C than Raw Arugula.
• While Raw Arugula contains 9.9 times more Vitamin A, 2.2 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Arugula have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Raw Valencia Oranges as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Arugula:

• Raw Arugula contains 4 times more Calcium, 2.1 times more Copper, 16.2 times more Iron, 4.7 times more Magnesium, 14 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, more Sodium and 7.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Arugula have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 2 times more Energy, 3.3 times more Carbohydrate and 1.6 times more Fiber than Raw Arugula.
• While Raw Arugula contains 10.6 times more Omega 3 and 2.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Arugula have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.