Comparing Nutrients in 300 calories Boiled Lentils with Salt VS Navel Oranges

Weight per 300 calories

• Boiled Lentils with Salt: 263g
• Navel Oranges: 612g

Boiled Lentils with Salt have 2.3 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Lentils with Salt or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Lentils with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	6.1% 0.097g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	59% 76.8g	130g per day for Men 19-50 years
Sugars	6.53% 4.74g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	54.7% 20.8g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	42.4% 23.7g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	37.2% 0.48mg	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	119% 476μg	52% 208μg	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	4.4% 3.95mg	402% 362mg	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	1.93% 0.29mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.73% 4.47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	73.4% 0.66mg	26.5% 0.24mg	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	110% 8.76mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	7.7% 0.18mg	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	67.7% 474mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	28.6% 971mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41.8% 626mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	4.95% 183g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Lentils with Salt vs Navel Oranges:

• Boiled Lentils with Salt have 2.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.6 times more Vitamin B2, 91.7 times more Vitamin C and 3.2 times more Vitamin E than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled Lentils with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lentils with Salt vs Navel Oranges:

• Boiled Lentils with Salt have 2.8 times more Copper, 11 times more Iron, 1.4 times more Magnesium, 7.3 times more Manganese, 3.4 times more Phosphorus, more Selenium, 102.3 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.3 times more Calcium and 2.9 times more Water than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Raw Navel Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Lentils with Salt have 1.8 times more Omega 3, 1.5 times more Fiber and 4.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Carbohydrate and 11 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both Boiled Lentils with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.