Comparing Nutrients in 100 grams Valencia Oranges VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Red Lentils	26%	5%	69%

Macro Nutrients

	Valencia Oranges	Red Lentils	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.2% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	48.5% 63g	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	6.58% 2.5g	28.4% 11g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Red Lentils	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	9.34% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.96% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	31% 0.4mg	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	9.75% 39μg	51% 204μg	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	54% 48.5mg	1.9% 1.7mg	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	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

	Valencia Oranges	Red Lentils	Recommended Dietary Allowance
Calcium	4% 40mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	145% 1.3mg	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	1.13% 0.09mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	74.6% 1.7mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.21% 7.82g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Red Lentils per 100 g

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

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

• 100 grams of Valencia Oranges have 28.5 times more Vitamin C than Red Lentils.
• While 100 g of Raw Pink Or Red Lentils contain 5.9 times more Vitamin B1, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B5, 6.4 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Red Lentils have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Red Lentils:

• 100 grams of Valencia Oranges have 11 times more Water than Red Lentils.
• While 100 g of Raw Pink Or Red Lentils contain 35.2 times more Copper, 82.1 times more Iron, 5.9 times more Magnesium, 74.6 times more Manganese, 17.3 times more Phosphorus, 3.7 times more Potassium and 60 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Red Lentils contain similar levels of Calcium per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Pink Or Red Lentils contain 7.3 times more Energy, 7.2 times more Fat, 15.6 times more Omega 3, 20.1 times more Omega 6, 5.3 times more Carbohydrate, 4.3 times more Fiber and 23 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein