Comparing Nutrients in 100 grams Oranges VS Lentils

Macros Ratio

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

Macro Nutrients

	Oranges	Lentils	Recommended Dietary Allowance
Energy	1.62% 47kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.44% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	13% 9.35g	2.8% 2.03g	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	NA	0.37% 0.27g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	28% 10.7g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Lentils	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	41.5% 0.54mg	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	7.5% 30μg	120% 479μg	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	59% 53.2mg	5% 4.5mg	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	1.2% 0.18mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Lentils	Recommended Dietary Allowance
Calcium	4% 40mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	83.8% 0.75mg	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	1.25% 0.1mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	60.6% 1.4mg	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% 14mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.22% 8.26g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A and 11.8 times more Vitamin C than Raw Lentils.
• While Raw Lentils contain 10 times more Vitamin B1, 5.3 times more Vitamin B2, 9.2 times more Vitamin B3, 8.6 times more Vitamin B5, 9 times more Vitamin B6, 16 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Lentils:

• Raw Oranges have 10.5 times more Water than Raw Lentils.
• While Raw Lentils contain 16.8 times more Copper, 65.1 times more Iron, 4.7 times more Magnesium, 55.7 times more Manganese, 20.1 times more Phosphorus, 3.7 times more Potassium and 46.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Lentils have similar amounts of Calcium per 100 g.
• Both Raw Oranges as well as Raw Lentils have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 4.6 times more Sugars than Raw Lentils.
• While Raw Lentils contain 7.5 times more Energy, 8.8 times more Fat, 16 times more Omega 3, 23 times more Omega 6, 5.4 times more Carbohydrate, 4.5 times more Fiber and 26.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.