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Comparing Nutrients in 14 ounces LentilsVS Oranges

Macros Ratio

Protein Fat Carbs

Lentils
27%
3%
70%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

48%1397kcal
Energy
6.43%187kcal
1397 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
4.34%4.2g
Fat
0.49%0.48g
4.2 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.9%0.61g
Saturated Fat
0.19%0.06g
0.61 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
27.8%0.44g
Omega 3
1.74%0.028g
0.44 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
9.67%1.64g
Omega 6
0.42%0.071g
1.64 gvs0.071 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
193%251g
Carbohydrate
36%46.6g
251 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
11%8.06g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.06 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
1.48%1.07g
Fructose
NA
≤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]
1.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%5.83g
Sucrose
NA
5.83 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
112%42.5g
Fiber
25%9.53g
42.5 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
175%98g
Protein
6.66%3.73g
98 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.94μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
7.94 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
289%3.46mg
Vitamin B1
28.8%0.35mg
Thiamine
3.46 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
64.4%0.84mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.84 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
64.6%10.3mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs1.1 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
170%8.5mg
Vitamin B5
20%0.99mg
Pantothenic acid
8.5 mgvs0.99 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
165%2.14mg
Vitamin B6
18.3%0.24mg
Pyridoxine
2.14 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
475%1901μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
1901 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
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
20%18mg
Vitamin C
235%211mg
Ascorbic acid
18 mgvs211 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
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
13%1.94mg
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
1.94 mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
16.5%20μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
20 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
16%159mg
139 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
333%3mg
Copper
20%0.18mg
3 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
323%26mg
Iron
4.96%0.4mg
26 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
44.4%187mg
Magnesium
9.45%39.7mg
187 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
240%5.53mg
Manganese
4.3%0.099mg
5.53 mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
159%1115mg
Phosphorus
7.94%55.6mg
1115 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
79%2687mg
Potassium
21%718mg
2687 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
0.72%0.4μg
Selenium
3.6%2μg
0.4 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.6%24mg
Sodium
0%0mg
24 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
118%13mg
Zinc
2.53%0.28mg
13 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.89%32.8g
Water
9.3%344g
32.8 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Lentils vs Oranges:
Comparing minerals per 14 ounces for Lentils vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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