Comparing Nutrients in 1 pound Lentils VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Lentils	Canned Orange Juice	Recommended Dietary Allowance
Energy	55% 1597kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	38.4% 50g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	55% 39.7g	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	1.7% 1.22g	15.2% 11g	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	% 0g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 6.67g	% 18.4g	g per day for Men 19-50 years
Fiber	128% 48.5g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	199% 112g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Lentils	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	194% 9.7mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	11% 0.14mg	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	543% 2173μg	27.2% 109μg	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	22.7% 20.4mg	152% 137mg	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	15% 2.22mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Canned Orange Juice	Recommended Dietary Allowance
Calcium	16% 159mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	369% 29.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	4.14% 0.095mg	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	182% 1275mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	90% 3071mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1% 37.5g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Lentils has 22.4 times more Vitamin B1, 10 times more Vitamin B2, 13 times more Vitamin B3, 11.9 times more Vitamin B5, 17.4 times more Vitamin B6, 20 times more Vitamin B9, 2.5 times more Vitamin E and 50 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 6.7 times more Vitamin C than Raw Lentils.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lentils as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lentils vs Canned Orange Juice:

• 1 pound of Lentils has 3.5 times more Calcium, 34.3 times more Copper, 65.1 times more Iron, 4.7 times more Magnesium, 66.3 times more Manganese, 16.5 times more Phosphorus, 3.7 times more Potassium and 81.8 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 10.6 times more Water than Raw Lentils.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Lentils as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lentils has 7.5 times more Energy, 16 times more Omega 3, 15.3 times more Omega 6, 5.8 times more Carbohydrate, 35.7 times more Fiber and 36.2 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 4.3 times more Sugars and 9 times more Fructose than Raw Lentils.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein