Comparing Nutrients in 1 kilogram Sprouted Lentils VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sprouted Lentils	Oranges with Peel	Recommended Dietary Allowance
Energy	36.6% 1060kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	170% 221g	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	160% 89.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	190% 2.28mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	250% 1000μg	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	183% 165mg	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

	Sprouted Lentils	Oranges with Peel	Recommended Dietary Allowance
Calcium	25% 250mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	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	401% 32mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	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	247% 1730mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	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	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18% 673g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted 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 Sprouted Lentils vs Oranges with Peel :

• 1 kilogram of Sprouted Lentils has 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.3 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw 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 Sprouted Lentils vs Oranges with Peel :

• 1 kilogram of Sprouted Lentils has 6.2 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 7.9 times more Phosphorus, 1.6 times more Potassium and 13.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.8 times more Calcium than Raw Sprouted Lentils.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw 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 Sprouted Lentils has 1.7 times more Energy, 2.4 times more Omega 3, 1.4 times more Carbohydrate and 6.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.