Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Red Lentils	26%	5%	69%

Macro Nutrients

	Chilled Orange Juice	Red Lentils	Recommended Dietary Allowance
Energy	17% 490kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	1.35% 0.23g	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	88.8% 115g	485% 631g	130g per day for Men 19-50 years
Sugars	115% 83g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	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

	Chilled Orange Juice	Red Lentils	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Red Lentils	Recommended Dietary Allowance
Calcium	11% 110mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1448% 13mg	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	16.3% 1.3mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	52.4% 1780mg	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	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	327% 36mg	11mg per day for Men 19-50 years
Water	23.6% 872g	2.1% 78.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Chilled 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 Chilled Orange Juice vs Red Lentils:

• 1 kilogram of Chilled Orange Juice has 19.8 times more Vitamin C than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 11.1 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 10.7 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Red Lentils:

• 1 kilogram of Chilled Orange Juice has 11.2 times more Water than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 4.4 times more Calcium, 31 times more Copper, 56.8 times more Iron, 5.4 times more Magnesium, 74.6 times more Manganese, 17.3 times more Phosphorus, 3.8 times more Potassium and 51.4 times more Zinc than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate 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 7.3 times more Energy, 18.1 times more Fat, 35.7 times more Omega 3, 38.5 times more Omega 6, 5.5 times more Carbohydrate, 36 times more Fiber and 35.2 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein