Comparing Nutrients in 1 kilogram Oranges with Peel VS Sprouted Lentils

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Sprouted Lentils	Recommended Dietary Allowance
Energy	21.7% 630kcal	36.6% 1060kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	170% 221g	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	118% 45g	NA	38g per day for Men 19-50 years
Protein	23.2% 13g	160% 89.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	70.5% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	146% 1.9mg	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	75% 300μg	250% 1000μg	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	789% 710mg	183% 165mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Sprouted Lentils	Recommended Dietary Allowance
Calcium	70% 700mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	391% 3.52mg	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	100% 8mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	NA	220% 5.06mg	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	31.4% 220mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	137% 15mg	11mg per day for Men 19-50 years
Water	22.2% 823g	18% 673g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oranges with Peel has 4.3 times more Vitamin C than Sprouted Lentils.
• While 1 kg of Raw Sprouted Lentils contains 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 Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 2.8 times more Calcium and 1.2 times more Water than Sprouted Lentils.
• While 1 kg of Raw Sprouted Lentils contains 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 Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sprouted Lentils contains 1.7 times more Energy, 2.4 times more Omega 3, 1.4 times more Carbohydrate and 6.9 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in one kilogram.