Comparing Nutrients in 14 ounces Stir-Fried Lentils Sprouts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Canned Orange Juice	Recommended Dietary Allowance
Energy	14% 401kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	NA	48% 34.8g	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	13.3% 9.64g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	3.13% 1.2g	38g per day for Men 19-50 years
Protein	62.4% 35g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	9.46% 0.12mg	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	66.5% 266μg	24% 95μg	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	55.6% 50mg	133% 119mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	154% 12.3mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	3.62% 0.083mg	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	86.7% 607mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	7.37% 273g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Lentils Sprouts versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Lentils Sprouts vs Canned Orange Juice:

• 14 ounces of Stir-Fried Lentils Sprouts have 5.6 times more Vitamin B1, 4.3 times more Vitamin B2, 6 times more Vitamin B3, 3.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2.4 times more Vitamin C than Stir-Fried Sprouted Lentils.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Stir-Fried Sprouted Lentils as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Lentils Sprouts vs Canned Orange Juice:

• 14 ounces of Stir-Fried Lentils Sprouts have 15.3 times more Copper, 31 times more Iron, 3.5 times more Magnesium, 23.9 times more Manganese, 9 times more Phosphorus, 1.5 times more Potassium and 40 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.3 times more Water than Stir-Fried Sprouted Lentils.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Stir-Fried Sprouted Lentils as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Lentils Sprouts have 2.1 times more Energy, 5 times more Omega 3, 1.9 times more Carbohydrate and 12.9 times more Protein than Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stir-Fried Sprouted Lentils as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 14 ounces.