Comparing Nutrients in 100 calories Oranges with Peel VS Stir-Fried Lentils Sprouts

Weight per 100 calories

• Oranges with Peel: 159g
• Stir-Fried Lentils Sprouts: 99g

Stir-Fried Sprouted Lentils have 1.6 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Oranges with Peel	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	18.8% 7.14g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12.5% 0.16mg	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	12% 47.6μg	16.6% 66.3μg	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	125% 113mg	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	37% 0.33mg	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	16% 1.27mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	8.25% 34.7mg	420mg per day for Men 19-50 years
Manganese	NA	21.6% 0.5mg	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	5% 35mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.1% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.66% 9.9mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.84% 68g	3700g per day for Men 19-50 years

Oranges With Peel VS Stir-Fried Lentils Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Stir-Fried Lentils Sprouts?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Stir-Fried Lentils Sprouts:

• 100 calories of Oranges with Peel have 10.4 times more Vitamin A and 9 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 100 kcal of Stir-Fried Sprouted Lentils contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Stir-Fried Lentils Sprouts:

• 100 calories of Oranges with Peel have 8 times more Calcium, 1.9 times more Selenium and 1.9 times more Water than Stir-Fried Lentils Sprouts.
• While 100 kcal of Stir-Fried Sprouted Lentils contain 3.7 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 4.3 times more Phosphorus and 9.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Stir-Fried Lentils Sprouts contain similar levels of Potassium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Stir-Fried Sprouted Lentils contain 1.4 times more Omega 3 and 4.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Stir-Fried Lentils Sprouts offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 100 calories.