Nutrients in 14 ounces of Arugula

Raw Arugula (Eruca sativa), also known as garden rocket, eruca, rocket salad, rucola, rucoli, rugula, colewort, and roquette..

Macros Ratio

Protein Fat Carbs

33%

19%

48%

14 oz ▼

Macro Nutrients

Arugula

Energy99 kcal

3.42%

Raw Arugula has 99.22325 kcal of Energy per 14 ounces, which is 3.42% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.6 g

2.7%

Raw Arugula has 2.6194938 g of Fat per 14 ounces, which is 2.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.07%

Raw Arugula has 0.34132798 g of Saturated Fat per 14 ounces, which is 1.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.67 g

42%

Raw Arugula has 0.6747181 g of Omega 3 per 14 ounces, which is 42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.04%

Raw Arugula has 0.5159609 g of Omega 6 per 14 ounces, which is 3.04% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Arugula has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.5 g

11%

Raw Arugula has 14.4865945 g of Carbohydrate per 14 ounces, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.14 g

11.2%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Arugula has 8.1363065 g of Sugars per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.35 g

16.7%

Raw Arugula has 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.2 g

18.3%

Raw Arugula has 10.2398394 g of Protein per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A472 μg

52.5%

RAE, retinol activity equivalents

Raw Arugula has 472.30267 μg of Vitamin A per 14 ounces, which is 52.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.6%

Thiamine

Raw Arugula has 0.17463292 mg of Vitamin B1 per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26.3%

Riboflavin

Raw Arugula has 0.34132798 mg of Vitamin B2 per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.57%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 1.21052365 mg of Vitamin B3 per 14 ounces, which is 7.57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.73 mg

34.7%

Pantothenic acid

Raw Arugula has 1.73442241 mg of Vitamin B5 per 14 ounces, which is 34.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.3%

Pyridoxine

Raw Arugula has 0.28973189 mg of Vitamin B6 per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9385 μg

96%

Folates and Folic Acid

Raw Arugula has 384.98621 μg of Vitamin B9 per 14 ounces, which is 96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Arugula has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59.5 mg

66%

Ascorbic acid

Raw Arugula has 59.53395 mg of Vitamin C per 14 ounces, which is 66% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Arugula has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.7 mg

11.4%

Tocopherols and Tocotrienols

Raw Arugula has 1.7066399 mg of Vitamin E per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K431 μg

359%

Phytomenadione or phylloquinone

Raw Arugula has 431.025798 μg of Vitamin K per 14 ounces, which is 359% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium635 mg

63.5%

Raw Arugula has 635.0288 mg of Calcium per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.5%

Raw Arugula has 0.30163868 mg of Copper per 14 ounces, which is 33.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.8 mg

72.4%

Raw Arugula has 5.7946378 mg of Iron per 14 ounces, which is 72.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium187 mg

44.4%

Raw Arugula has 186.53971 mg of Magnesium per 14 ounces, which is 44.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.27 mg

55.4%

Raw Arugula has 1.27402653 mg of Manganese per 14 ounces, which is 55.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus206 mg

29.5%

Raw Arugula has 206.38436 mg of Phosphorus per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1465 mg

43%

Raw Arugula has 1464.53517 mg of Potassium per 14 ounces, which is 43% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Arugula has 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium107 mg

7.14%

Raw Arugula has 107.16111 mg of Sodium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.87 mg

17%

Raw Arugula has 1.8653971 mg of Zinc per 14 ounces, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water364 g

9.84%

Raw Arugula has 363.9905703 g of Water per 14 ounces, which is 9.84% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Arugula:

14 ounces of Arugula has outstanding amounts of Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Arugula:

14 ounces of Arugula is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 14 ounces of Raw Arugula:

14 ounces of Arugula is an excellent source of Omega 3.
It has a good amount of Carbohydrate, Sugars, Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Arugula with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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