Comparing Nutrients in 1 kilogram Stir-Fried Lentils Sprouts VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Stir-Fried Lentils Sprouts	Oranges with Peel	Recommended Dietary Allowance
Energy	35% 1010kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	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	163% 213g	119% 155g	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	NA	118% 45g	38g per day for Men 19-50 years
Protein	157% 88g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	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	183% 2.2mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	168% 670μg	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	140% 126mg	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	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

	Stir-Fried Lentils Sprouts	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	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	388% 31mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	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	219% 1530mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18.6% 687g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Lentils Sprouts 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 Stir-Fried Lentils Sprouts vs Oranges with Peel :

• 1 kilogram of Stir-Fried Lentils Sprouts has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.6 times more Vitamin C than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Sprouted 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 Stir-Fried Lentils Sprouts vs Oranges with Peel :

• 1 kilogram of Stir-Fried Lentils Sprouts has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Calcium than Stir-Fried Sprouted Lentils.
• 1 kilogram of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Stir-Fried Sprouted 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 Stir-Fried Lentils Sprouts has 1.6 times more Energy, 2.2 times more Omega 3, 1.4 times more Carbohydrate and 6.8 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Lentils as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.