Comparing Nutrients in 14 ounces Valencia Oranges VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Valencia Oranges	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	6.7% 194kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	65% 84.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	16% 159mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	149% 1.34mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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% 710mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Stir-Fried Lentils Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges 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 Valencia Oranges vs Stir-Fried Lentils Sprouts:

• 14 ounces of Valencia Oranges have 3.8 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges 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 Valencia Oranges vs Stir-Fried Lentils Sprouts:

• 14 ounces of Valencia Oranges have 2.9 times more Calcium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 9.1 times more Copper, 34.4 times more Iron, 3.5 times more Magnesium, 21.8 times more Manganese, 9 times more Phosphorus, 1.6 times more Potassium and 26.7 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Lentils contain 2.1 times more Energy, 2.2 times more Omega 3, 1.8 times more Carbohydrate and 8.5 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.