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Nutrients in 100 grams ofArugula

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

Macros Ratio

ProteinsFatsCarbs
41%
24%
35%

Vitamins

100gRDA for Men 19-30 years
Arugula
Vitamin A119 μg
13%
Raw Arugula has 119 μg of Vitamin A per 100 grams, which is 13% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.04 mg
3.67%
Raw Arugula has 0.044 mg of Thiamine per 100 grams, which is 3.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.09 mg
6.6%
Raw Arugula has 0.086 mg of Vitamin B2 per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.31 mg
1.9%
Raw Arugula has 0.305 mg of Vitamin B3 per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.07 mg
5.6%
Raw Arugula has 0.073 mg of Vitamin B6 per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Arugula has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C15 mg
16.7%
Raw Arugula has 15 mg of Vitamin C per 100 grams, which is 16.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Arugula has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.43 mg
2.87%
Raw Arugula has 0.43 mg of Vitamin E per 100 grams, which is 2.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K109 μg
91%
Raw Arugula has 108.6 μg of Vitamin K per 100 grams, which is 91% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate97 μg
24%
Raw Arugula has 97 μg of Folate per 100 grams, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Arugula
Calcium160 mg
16%
Raw Arugula has 160 mg of Calcium per 100 grams, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.08 mg
8.44%
Raw Arugula has 0.076 mg of Copper per 100 grams, which is 8.44% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.46 mg
18%
Raw Arugula has 1.46 mg of Iron per 100 grams, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium47 mg
11.8%
Raw Arugula has 47 mg of Magnesium per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.32 mg
14%
Raw Arugula has 0.321 mg of Manganese per 100 grams, which is 14% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus52 mg
7.43%
Raw Arugula has 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium369 mg
7.85%
Raw Arugula has 369 mg of Potassium per 100 grams, which is 7.85% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.3 μg
0.55%
Raw Arugula has 0.3 μg of Selenium per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium27 mg
1.8%
Raw Arugula has 27 mg of Sodium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.47 mg
4.27%
Raw Arugula has 0.47 mg of Zinc per 100 grams, which is 4.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Arugula:
100 grams of Arugula has outstanding amounts of Vitamin K.
It is an excellent source of Folate. It also has a good amount of Vitamin A and Vitamin C. This vegetable has some Thiamine, Vitamin B2, Vitamin B6 and Vitamin E. While 100 grams of product has trace amounts of Vitamin B3, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Arugula:
100 grams of Arugula has a good amount of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has some Zinc. While 100 grams of product has trace amounts of Sodium, it has no Selenium.

Macro Nutrients

100gRDA for Men 19-30 years
Arugula
Fat0.66 g
0.68%
Raw Arugula has 0.66 g of Fat per 100 grams, which is 0.68% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.58 g
4.6%
Raw Arugula has 2.58 g of Protein per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.65 g
2.8%
Raw Arugula has 3.65 g of Carbohydrate per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy25 kcal
0.86%
Raw Arugula has 25 kcal of Energy per 100 grams, which is 0.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars2.05 g
2.83%
Raw Arugula has 2.05 g of Sugars per 100 grams, which is 2.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.6 g
4.2%
Raw Arugula has 1.6 g of Fiber per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Arugula has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.09 g
0.27%
Raw Arugula has 0.086 g of Saturated Fat per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.17 g
10.6%
Raw Arugula has 0.17 g of Omega 3 per 100 grams, which is 10.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.13 g
0.76%
Raw Arugula has 0.13 g of Omega 6 per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water92 g
2.48%
Raw Arugula has 91.71 g of Water per 100 grams, which is 2.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Arugula:
100 grams of Arugula has a good amount of Omega 3. It has some Protein, Carbohydrate, Sugars and Fiber. While 100 grams of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.