Comparing Nutrients in 7 ounces Navel Oranges VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Lentils	27%	3%	70%

Macro Nutrients

	Navel Oranges	Lentils	Recommended Dietary Allowance
Energy	3.35% 97kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	97% 126g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.56% 4.03g	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	6.16% 4.47g	0.74% 0.54g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.9g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	56% 21.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Lentils	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	82.4% 1.07mg	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	17% 67.5μg	238% 951μg	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	130% 117mg	9.92% 8.93mg	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% 0.3mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Lentils	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	166% 1.5mg	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	3.22% 0.26mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	120% 2.76mg	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	6.52% 45.6mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Lentils per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Lentils:

• 7 ounces of Navel Oranges have 13.1 times more Vitamin C than Lentils.
• While 7 oz of Raw Lentils contain 12.8 times more Vitamin B1, 4.1 times more Vitamin B2, 6.1 times more Vitamin B3, 8.2 times more Vitamin B5, 6.8 times more Vitamin B6, 14.1 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Lentils:

• 7 ounces of Navel Oranges have 1.2 times more Calcium and 10.4 times more Water than Lentils.
• While 7 oz of Raw Lentils contain 19.3 times more Copper, 50.1 times more Iron, 4.3 times more Magnesium, 48 times more Manganese, 12.2 times more Phosphorus, 4.1 times more Potassium and 40.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Lentils lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.2 times more Sugars and 8.3 times more Fructose than Lentils.
• While 7 oz of Raw Lentils contain 7.2 times more Energy, 12.4 times more Omega 3, 18 times more Omega 6, 5.1 times more Carbohydrate, 4.9 times more Fiber and 27.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein