Comparing Nutrients in 5 ounces 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	2.25% 65.2kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	23% 30g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	1.77% 0.99g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	18% 0.23mg	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	6.02% 24μg	23.7% 95μg	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	71% 63.8mg	20% 18mg	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	1.7% 0.26mg	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	6.1% 61mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	53% 0.48mg	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	1.6% 0.13mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	31% 0.71mg	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	2.43% 17mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Stir-Fried Lentils Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Stir-Fried Lentils Sprouts:

• 5 ounces of Florida Oranges have 3.6 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 5 oz of Stir-Fried Sprouted Lentils contain 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 five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Stir-Fried Lentils Sprouts:

• 5 ounces of Florida Oranges have 3.1 times more Calcium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 5 oz of Stir-Fried Sprouted Lentils contain 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.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stir-Fried Sprouted Lentils contain 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.
• 5 ounces 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 five ounces.