Comparing Nutrients in 500 calories Bulb FennelVS Arugula

Weight per 500 calories

Bulb Fennel

1613g

Arugula

2000g

Bulb Fennel has 1.2 times more energy per 100g than Arugula. It has low energy density when compared to other foods. Raw Arugula having very low energy density.

Which food has more nutrients per 500 calories - Bulb Fennel or Arugula?

Macros Ratio

Protein Fat Carbs

Bulb Fennel

14%

81%

Arugula

33%

19%

48%

500 kcal ▼

Macro Nutrients

Bulb Fennelvs Arugula

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.33%3.23g

Fat

13.6%13g

3.23 gvs13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.54%1.45g

Saturated Fat

5.38%1.72g

1.45 gvs1.72 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

213%3.4g

0 gvs3.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16%2.73g

Omega 6

15.3%2.6g

2.73 gvs2.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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91%118g

Carbohydrate

56%73g

118 gvs73 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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87.4%63.4g

Sugars

56.6%41g

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

63.4 gvs41 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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132%50g

Fiber

84.2%32g

50 gvs32 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.7%20g

Protein

92%51.6g

20 gvs51.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Bulb Fennelvs Arugula

86%774μg

Vitamin A

264%2380μg

RAE, retinol activity equivalents

774 μgvs2380 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

73.3%0.88mg

Thiamine

0.16 mgvs0.88 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.7%0.52mg

Vitamin B2

132%1.72mg

Riboflavin

0.52 mgvs1.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.5%10.3mg

Vitamin B3

38%6.1mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs6.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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75%3.74mg

Vitamin B5

175%8.74mg

Pantothenic acid

3.74 mgvs8.74 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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58.3%0.76mg

Vitamin B6

112%1.46mg

Pyridoxine

0.76 mgvs1.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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109%435μg

Vitamin B9

485%1940μg

Folates and Folic Acid

435 μgvs1940 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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215%194mg

Vitamin C

333%300mg

Ascorbic acid

194 mgvs300 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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62.4%9.35mg

Vitamin E

57.3%8.6mg

Tocopherols and Tocotrienols

9.35 mgvs8.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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844%1013μg

Vitamin K

1810%2172μg

Phytomenadione or phylloquinone

1013 μgvs2172 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Bulb Fennelvs Arugula

79%790mg

Calcium

320%3200mg

790 mgvs3200 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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118%1.06mg

Copper

169%1.52mg

1.06 mgvs1.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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147%11.8mg

Iron

365%29mg

11.8 mgvs29 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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65.3%274mg

Magnesium

224%940mg

274 mgvs940 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.1mg

Manganese

279%6.4mg

3.1 mgvs6.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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115%806mg

Phosphorus

149%1040mg

806 mgvs1040 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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196%6677mg

Potassium

217%7380mg

6677 mgvs7380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.5%11.3μg

Selenium

11%6μg

11.3 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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56%839mg

Sodium

36%540mg

839 mgvs540 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.3%3.23mg

Zinc

85.5%9.4mg

3.23 mgvs9.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.3%1455g

Water

49.6%1834g

1455 gvs1834 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Bulb Fennel vs Arugula:

Raw Bulb Fennel has 1.7 times more Vitamin B3 than Raw Arugula.
While Raw Arugula contains 3.1 times more Vitamin A, 5.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9, 1.6 times more Vitamin C and 2.1 times more Vitamin K than Raw Bulb Fennel.
Both Raw Bulb Fennel and Raw Arugula have similar amounts of Vitamin E per 500 kcal.
Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bulb Fennel vs Arugula:

Raw Bulb Fennel has 1.9 times more Selenium and 1.6 times more Sodium than Raw Arugula.
While Raw Arugula contains 4 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Zinc and 1.3 times more Water than Raw Bulb Fennel.
Both Raw Bulb Fennel and Raw Arugula have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Bulb Fennel has 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fiber than Raw Arugula.
While Raw Arugula contains 4.1 times more Fat, more Omega 3 and 2.6 times more Protein than Raw Bulb Fennel.
Both Raw Bulb Fennel and Raw Arugula have similar amounts of Energy, Saturated Fat and Omega 6 per 500 kcal.
Both Raw Bulb Fennel as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Bulb FennelVS Hamburger Pickle relishArugulaVS Hamburger Pickle relishBulb FennelVS Baby CarrotsArugulaVS Baby Carrots

Compare Foods

Comparing Nutrients in 500 calories Bulb FennelVS Arugula

Weight per 500 calories

Which food has more nutrients per 500 calories - Bulb Fennel or Arugula?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: