Comparing Nutrients in 1 kilogram Canned Orange Juice VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Red Lentils	26%	5%	69%

Macro Nutrients

	Canned Orange Juice	Red Lentils	Recommended Dietary Allowance
Energy	16.2% 470kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	485% 631g	130g per day for Men 19-50 years
Sugars	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	284% 108g	38g per day for Men 19-50 years
Protein	12% 6.8g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Red Lentils	Recommended Dietary Allowance
Vitamin A	10% 90μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	310% 4.03mg	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	60% 240μg	510% 2040μg	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	334% 301mg	19% 17mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Red Lentils	Recommended Dietary Allowance
Calcium	10% 100mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1448% 13mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	746% 17mg	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	24.3% 170mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	327% 36mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Red Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Red Lentils:

• 1 kilogram of Canned Orange Juice has 17.7 times more Vitamin C than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 13.1 times more Vitamin B1, 5 times more Vitamin B2, 7.4 times more Vitamin B3, 1.9 times more Vitamin B5, 13 times more Vitamin B6 and 8.5 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Red Lentils:

• 1 kilogram of Canned Orange Juice has 11.2 times more Water than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 4.8 times more Calcium, 59.2 times more Copper, 73.9 times more Iron, 5.9 times more Magnesium, 81.7 times more Manganese, 17.3 times more Phosphorus, 3.6 times more Potassium and 90 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Pink Or Red Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pink Or Red Lentils contains 7.6 times more Energy, 14.5 times more Fat, 35.7 times more Omega 3, 32.8 times more Omega 6, 5.7 times more Carbohydrate, 36 times more Fiber and 35.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein