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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Canned Orange Juice have 2.4 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 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 Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Orange Juice have 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 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 Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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