Comparing Nutrients in 500 calories Boiled Lentils with Salt VS Florida Oranges

Weight per 500 calories

• Boiled Lentils with Salt: 439g
• Florida Oranges: 1087g

Boiled Lentils with Salt have 2.5 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Lentils with Salt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Lentils with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	96% 125g	130g per day for Men 19-50 years
Sugars	11% 7.9g	137% 99g	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	91% 34.6g	68.6% 26g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	42.6% 0.55mg	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	198% 794μg	46% 185μg	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	7.3% 6.58mg	543% 489mg	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	3.2% 0.48mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	47% 0.42mg	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	183% 14.6mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	11.3% 0.26mg	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	113% 789mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	47.6% 1618mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	8.26% 305g	25.6% 947g	3700g per day for Men 19-50 years

Boiled Lentils With Salt VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Lentils with Salt or Florida Oranges?

Lets compare vitamin content per 500 calories of Boiled Lentils with Salt vs Florida Oranges:

• 500 calories of Boiled Lentils with Salt have 1.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 74.3 times more Vitamin C and 4.1 times more Vitamin E than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Lentils with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Lentils with Salt vs Florida Oranges:

• 500 calories of Boiled Lentils with Salt have 2.6 times more Copper, 14.9 times more Iron, 1.5 times more Magnesium, 8.3 times more Manganese, 6.1 times more Phosphorus, 2.3 times more Selenium, more Sodium and 6.4 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 5.6 times more Calcium and 3.1 times more Water than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Florida Oranges contain similar levels of Potassium per 500 calories.
• 500 calories of Boiled Lentils with Salt lack sufficient amounts of Calcium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lentils with Salt have 1.4 times more Omega 3, 1.3 times more Fiber and 5.2 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.5 times more Carbohydrate and 12.6 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled Lentils with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 500 calories.