Comparing Nutrients in 300 calories Lentils VS Florida Oranges

Weight per 300 calories

• Lentils: 85.2g
• Florida Oranges: 652g

Lentils have 7.7 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Lentils or Florida Oranges?

Macros Ratio

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

Macro Nutrients

	Lentils	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.97% 0.095g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	58% 75.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	82.2% 59.6g	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	0.32% 0.23g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.25g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	41% 15.7g	38g per day for Men 19-50 years
Protein	37.5% 21g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Lentils	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.19% 1.7μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	25.6% 0.33mg	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	102% 408μg	27.7% 111μg	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	4.26% 3.84mg	326% 293mg	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	2.8% 0.42mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.55% 4.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Florida Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	28.3% 0.25mg	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	69.4% 5.55mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.54% 40mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	6.8% 0.16mg	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	34.2% 239mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0.15% 0.085μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lentils vs Florida Oranges:

• Raw Lentils have 1.4 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 42.1 times more Vitamin A, 1.5 times more Vitamin B2, 76.5 times more Vitamin C and 2.8 times more Vitamin E than Raw Lentils.
• Both Raw Lentils and Raw Florida Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Raw Lentils as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lentils vs Florida Oranges:

• Raw Lentils have 2.5 times more Copper, 9.5 times more Iron, 7.6 times more Manganese, 3.1 times more Phosphorus and 5.3 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.4 times more Calcium, 1.6 times more Magnesium, 1.9 times more Potassium, 38.3 times more Selenium and 80.7 times more Water than Raw Lentils.

Comparison of macro-nutrients per 300 calories:

• Raw Lentils have 1.3 times more Omega 3 and 4.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Carbohydrate, 34.5 times more Sugars and 1.7 times more Fiber than Raw Lentils.
• Both Raw Lentils and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Raw Lentils as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.