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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Oranges with Peel	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.16g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.37% 273g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Oranges with Peel have 5.6 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Stir-Fried Lentils Sprouts:

• 14 ounces of Oranges with Peel have 5 times more Calcium than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 5.9 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 7 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Lentils contain 1.6 times more Energy, 2.2 times more Omega 3, 1.4 times more Carbohydrate and 6.8 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.