Comparing Nutrients in 100 calories LentilsVS Valencia Oranges

Weight per 100 calories

Lentils

28.4g

Valencia Oranges

204g

Lentils have 7.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Lentils or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Lentilsvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g

Fat

0.63%0.61g

0.3 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.044g

Saturated Fat

0.22%0.071g

0.044 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

2.04%0.033g

0.032 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.69%0.12g

Omega 6

0.53%0.09g

0.12 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

18.7%24.3g

18 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.8%0.58g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.58 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.11%0.077g

Fructose

≤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]

0.077 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.42g

Sucrose

0.42 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8%3.04g

Fiber

13.4%5.1g

3.04 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

12.5%7g

Protein

3.8%2.12g

7 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Lentilsvs Valencia Oranges

0.063%0.57μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0.57 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

20.7%0.25mg

Vitamin B1

14.8%0.18mg

Thiamine

0.25 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.06 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.63%0.74mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.74 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12%0.61mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.61 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

12%0.15mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.15 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34%136μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

136 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

1.42%1.28mg

Vitamin C

110%99mg

Ascorbic acid

1.28 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.93%0.14mg

Vitamin E

Tocopherols and Tocotrienols

0.14 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

1.2%1.42μg

Vitamin K

Phytomenadione or phylloquinone

1.42 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Lentilsvs Valencia Oranges

0.99%9.94mg

Calcium

8.16%81.6mg

9.94 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.21mg

Copper

8.4%0.076mg

0.21 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23%1.85mg

Iron

2.3%0.18mg

1.85 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.18%13.4mg

Magnesium

4.86%20.4mg

13.4 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.2%0.4mg

Manganese

2.04%0.047mg

0.4 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.4%80mg

Phosphorus

4.96%34.7mg

80 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.66%192mg

Potassium

10.7%365mg

192 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.052%0.028μg

Selenium

0.028 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

0.11%1.7mg

Sodium

0%0mg

1.7 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.45%0.93mg

Zinc

1.1%0.12mg

0.93 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.063%2.35g

Water

4.76%176g

2.35 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Lentils have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 43.1 times more Vitamin A, 1.4 times more Vitamin B2 and 77.4 times more Vitamin C than Raw Lentils.
Both Raw Lentils and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
Both Raw Lentils as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Lentils vs Valencia Oranges:

Raw Lentils have 2.8 times more Copper, 10.1 times more Iron, 8.4 times more Manganese, 2.3 times more Phosphorus and 7.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8.2 times more Calcium, 1.5 times more Magnesium, 1.9 times more Potassium and 75.1 times more Water than Raw Lentils.

Comparison of macro-nutrients per 100 calories:

Raw Lentils have 3.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 1.7 times more Fiber than Raw Lentils.
Both Raw Lentils and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 100 kcal.
Both Raw Lentils as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

LentilsVS Boiled LentilsValencia OrangesVS Boiled LentilsLentilsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories LentilsVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Lentils or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: