Comparing Nutrients in 14 ounces Sprouted Lentils VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sprouted Lentils	Florida Oranges	Recommended Dietary Allowance
Energy	14.5% 421kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	63.5% 35.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	15.6% 0.2mg	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	99% 397μg	17% 67.5μg	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	72.8% 65.5mg	198% 179mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Florida Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	159% 12.7mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	4.14% 0.095mg	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	98% 687mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.22% 267g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Lentils vs Florida Oranges:

• Raw Sprouted Lentils have 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A and 2.7 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Lentils vs Florida Oranges:

• Raw Sprouted Lentils have 9 times more Copper, 35.7 times more Iron, 3.7 times more Magnesium, 21.1 times more Manganese, 14.4 times more Phosphorus, 1.9 times more Potassium and 18.9 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Calcium and 1.3 times more Water than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils and Raw Florida Oranges have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Lentils have 2.3 times more Energy, 3.5 times more Omega 3, 5.8 times more Omega 6, 1.9 times more Carbohydrate and 12.8 times more Protein than Raw Florida Oranges.
• Both Raw Sprouted Lentils as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.