Comparing Nutrients in 5 ounces Fresh Orange juice VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Fresh Orange juice	Boiled Lentils	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3.5% 2.55g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	29.5% 11g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	19.4% 0.25mg	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	10.6% 42.5μg	64% 257μg	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	78.7% 71mg	2.36% 2.13mg	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	0.38% 0.057mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Lentils	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	39.5% 0.36mg	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	3.54% 0.28mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	30.4% 0.7mg	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	3.44% 24mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Boiled Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Boiled Lentils:

• 5 ounces of Fresh Orange juice have 33.3 times more Vitamin C than Boiled Lentils.
• While 5 oz of Boiled Lentils contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Orange juice.
• 5 ounces of Boiled Lentils have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Boiled Lentils:

• 5 ounces of Fresh Orange juice have 1.3 times more Water than Boiled Lentils.
• While 5 oz of Boiled Lentils contain 5.7 times more Copper, 16.7 times more Iron, 3.3 times more Magnesium, 35.3 times more Manganese, 10.6 times more Phosphorus, 1.8 times more Potassium, 28 times more Selenium and 25.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Boiled Lentils lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 4.7 times more Sugars than Boiled Lentils.
• While 5 oz of Boiled Lentils contain 2.6 times more Energy, 3.4 times more Omega 3, 1.9 times more Carbohydrate, 39.5 times more Fiber and 12.9 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled Lentils provide inadequate amounts of Omega 6 in five ounces.