Comparing Nutrients in 1 kilogram Lentils VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Lentils	Oranges with Peel	Recommended Dietary Allowance
Energy	121% 3520kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	119% 155g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	3.72% 2.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	118% 45g	38g per day for Men 19-50 years
Protein	440% 246g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Lentils	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	71.5% 0.93mg	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	1198% 4790μg	75% 300μg	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	50% 45mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Oranges with Peel	Recommended Dietary Allowance
Calcium	35% 350mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	63.3% 0.57mg	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	814% 65mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	NA	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	401% 2810mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Lentils versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lentils vs Oranges with Peel :

• 1 kilogram of Lentils has 8.7 times more Vitamin B1, 4.2 times more Vitamin B2, 5.2 times more Vitamin B3, 6.5 times more Vitamin B5, 5.8 times more Vitamin B6 and 16 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 15.8 times more Vitamin C than Raw Lentils.
• Both Raw Lentils as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Lentils vs Oranges with Peel :

• 1 kilogram of Lentils has 13.2 times more Copper, 8.1 times more Iron, 3.4 times more Magnesium, 12.8 times more Phosphorus, 3.5 times more Potassium and 29.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Calcium and 10 times more Water than Raw Lentils.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Lentils as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 5.6 times more Energy, 7 times more Omega 3, 9.4 times more Omega 6, 4.1 times more Carbohydrate, 2.4 times more Fiber and 18.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6