Comparing Nutrients in 100 grams Sprouted Lentils VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sprouted Lentils	Oranges with Peel	Recommended Dietary Allowance
Energy	3.66% 106kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12% 15.5g	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	NA	12% 4.5g	38g per day for Men 19-50 years
Protein	16% 8.96g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.05% 1.13mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	7.15% 0.093mg	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	25% 100μg	7.5% 30μg	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	18.3% 16.5mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sprouted Lentils	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.5% 25mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	6.33% 0.057mg	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	40% 3.2mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	24.7% 173mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.82% 67.3g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Sprouted Lentils versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sprouted Lentils vs Oranges with Peel :

• 100 grams of Sprouted Lentils have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 4.3 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Sprouted Lentils vs Oranges with Peel :

• 100 grams of Sprouted Lentils have 6.2 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 7.9 times more Phosphorus, 1.6 times more Potassium and 13.7 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.8 times more Calcium than Raw Sprouted Lentils.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Lentils have 1.7 times more Energy, 2.4 times more Omega 3, 1.4 times more Carbohydrate and 6.9 times more Protein than Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 grams.