Comparing Nutrients in 1 pound Oranges VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Lentils	27%	3%	70%

Macro Nutrients

	Oranges	Lentils	Recommended Dietary Allowance
Energy	7.35% 213kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	221% 287g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.67g	g per day for Men 19-50 years
Fiber	28.6% 11g	128% 48.5g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Oranges	Lentils	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	188% 2.45mg	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	34% 136μg	543% 2173μg	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	268% 241mg	22.7% 20.4mg	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	5.44% 0.82mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Lentils	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	380% 3.42mg	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	5.67% 0.45mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	275% 6.3mg	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	9.07% 63.5mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	135% 15mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1% 37.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Lentils:

• Raw Oranges have 5.5 times more Vitamin A and 11.8 times more Vitamin C than Raw Lentils.
• While Raw Lentils contain 10 times more Vitamin B1, 5.3 times more Vitamin B2, 9.2 times more Vitamin B3, 8.6 times more Vitamin B5, 9 times more Vitamin B6, 16 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Lentils:

• Raw Oranges have 10.5 times more Water than Raw Lentils.
• While Raw Lentils contain 16.8 times more Copper, 65.1 times more Iron, 4.7 times more Magnesium, 55.7 times more Manganese, 20.1 times more Phosphorus, 3.7 times more Potassium and 46.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Lentils have similar amounts of Calcium per 1 lb.
• Both Raw Oranges as well as Raw Lentils have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 4.6 times more Sugars than Raw Lentils.
• While Raw Lentils contain 7.5 times more Energy, 8.8 times more Fat, 16 times more Omega 3, 23 times more Omega 6, 5.4 times more Carbohydrate, 4.5 times more Fiber and 26.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.