Comparing Nutrients in 1 pound Florida Oranges VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Lentils	27%	3%	70%

Macro Nutrients

	Florida Oranges	Lentils	Recommended Dietary Allowance
Energy	7.2% 209kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	221% 287g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Lentils	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	135% 15mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Lentils per 1 lb

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

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

• 1 pound of Florida Oranges has 10 times more Vitamin C than Lentils.
• While 1 lb of Raw Lentils contains 8.7 times more Vitamin B1, 5.3 times more Vitamin B2, 6.5 times more Vitamin B3, 8.6 times more Vitamin B5, 10.6 times more Vitamin B6, 28.2 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Lentils:

• 1 pound of Florida Oranges has 1.2 times more Calcium and 10.5 times more Water than Lentils.
• While 1 lb of Raw Lentils contains 19.3 times more Copper, 72.3 times more Iron, 4.7 times more Magnesium, 58 times more Manganese, 23.4 times more Phosphorus, 4 times more Potassium and 40.9 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 4.5 times more Sugars than Lentils.
• While 1 lb of Raw Lentils contains 7.7 times more Energy, 10.2 times more Omega 3, 13.4 times more Omega 6, 5.5 times more Carbohydrate, 4.5 times more Fiber and 35.2 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein