Comparing Nutrients in 14 ounces Lentils VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Lentils	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	48% 1397kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	9.67% 1.64g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	103% 134g	130g per day for Men 19-50 years
Sugars	11% 8.06g	162% 118g	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	1.48% 1.07g	41.3% 30g	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	% 0g	% 26g	g per day for Men 19-50 years
Sucrose	% 5.83g	% 62g	g per day for Men 19-50 years
Fiber	112% 42.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	175% 98g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.46mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	79.4% 1.03mg	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	475% 1901μg	76.4% 306μg	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	20% 18mg	639% 575mg	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	13% 1.94mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	14% 139mg	229% 2294mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.96% 78.6μg	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	323% 26mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	20% 0.46mg	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	159% 1115mg	177% 1242mg	700mg per day for Men 19-50 years
Potassium	79% 2687mg	73.4% 2496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	6.5% 240g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Frozen Orange Juice Concentrate with Calcium per 14 oz

Compare the macro and micronutrient content in 14 oz of Lentils versus 14 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lentils vs Frozen Orange Juice Concentrate with Calcium:

• 14 ounces of Lentils have 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 6.2 times more Vitamin B9 and 12.5 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 14 oz of Frozen Orange Juice Concentrate with Calcium contain 32.2 times more Vitamin C than Raw Lentils.
• Both Lentils and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• Both Raw Lentils as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lentils vs Frozen Orange Juice Concentrate with Calcium:

• 14 ounces of Lentils have 12.8 times more Copper, 19.7 times more Iron, 1.3 times more Magnesium, 12 times more Manganese and 20.4 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 14 oz of Frozen Orange Juice Concentrate with Calcium contain 16.5 times more Calcium than Raw Lentils.
• Both Lentils and Frozen Orange Juice Concentrate with Calcium contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• Both Raw Lentils as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lentils have 2.4 times more Energy, 6.6 times more Omega 3, 9 times more Omega 6, 1.9 times more Carbohydrate, 10.7 times more Fiber and 10.3 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 14 oz of Frozen Orange Juice Concentrate with Calcium contain 14.6 times more Sugars and 28 times more Fructose than Raw Lentils.
• 14 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6