Comparing Nutrients in 1 pound Florida Oranges VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Florida Oranges	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	7.2% 209kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.43% 0.75g	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	74% 96g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Stir-Fried Lentils Sprouts	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	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	57.2% 0.74mg	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	76% 304μg	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	63.5% 57mg	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	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

	Florida Oranges	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	170% 1.53mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	99% 2.28mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.42% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Stir-Fried Lentils Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Stir-Fried Lentils Sprouts:

• 1 pound of Florida Oranges has 3.6 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Stir-Fried Lentils Sprouts:

• 1 pound of Florida Oranges has 3.1 times more Calcium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 8.6 times more Copper, 34.4 times more Iron, 3.5 times more Magnesium, 20.9 times more Manganese, 12.8 times more Phosphorus, 1.7 times more Potassium and 20 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stir-Fried Sprouted Lentils contains 2.2 times more Energy, 3.2 times more Omega 3, 1.8 times more Carbohydrate and 12.6 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one pound.