Comparing Nutrients in 300 calories LentilsVS Oranges

Weight per 300 calories

Lentils

85.2g

Oranges

638g

Lentils have 7.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Lentils or Oranges?

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Oranges

91%

300 kcal ▼

Macro Nutrients

Lentilsvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.93%0.9g

Fat

0.79%0.77g

0.9 gvs0.77 g

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

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0.41%0.13g

Saturated Fat

0.3%0.096g

0.13 gvs0.096 g

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

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5.97%0.095g

Omega 3

2.8%0.045g

0.095 gvs0.045 g

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

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2.08%0.35g

Omega 6

0.68%0.11g

0.35 gvs0.11 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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41.5%54g

Carbohydrate

57.7%75g

54 gvs75 g

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

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2.4%1.73g

Sugars

82.3%59.7g

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

1.73 gvs59.7 g

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

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0.32%0.23g

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]

0.23 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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%1.25g

Sucrose

1.25 gvsNA g

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

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24%9.1g

Fiber

40.3%15.3g

9.1 gvs15.3 g

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

Find Legumes rich in Fiber

37.5%21g

Protein

10.7%6g

21 gvs6 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 Oranges

0.19%1.7μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

1.7 μgvs70.2 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

62%0.74mg

Vitamin B1

46.3%0.56mg

Thiamine

0.74 mgvs0.56 mg

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

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14%0.18mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.18 mgvs0.26 mg

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

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14%2.22mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.22 mgvs1.8 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

36.5%1.82mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.82 mgvs1.6 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

35.4%0.46mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.46 mgvs0.38 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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102%408μg

Vitamin B9

48%191μg

Folates and Folic Acid

408 μgvs191 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

4.26%3.84mg

Vitamin C

377%340mg

Ascorbic acid

3.84 mgvs340 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

2.8%0.42mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.42 mgvs1.15 mg

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

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3.55%4.26μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.26 μgvs0 μg

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

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Minerals

Lentilsvs Oranges

3%30mg

Calcium

25.5%255mg

30 mgvs255 mg

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

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71.4%0.64mg

Copper

32%0.29mg

0.64 mgvs0.29 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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69.4%5.55mg

Iron

7.98%0.64mg

5.55 mgvs0.64 mg

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

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9.54%40mg

Magnesium

15%64mg

40 mgvs64 mg

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

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51.6%1.2mg

Manganese

6.94%0.16mg

1.2 mgvs0.16 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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34.2%239mg

Phosphorus

12.8%89.4mg

239 mgvs89.4 mg

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

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17%577mg

Potassium

34%1155mg

577 mgvs1155 mg

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

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0.15%0.085μg

Selenium

5.8%3.2μg

0.085 μgvs3.2 μg

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

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0.34%5.1mg

Sodium

0%0mg

5.1 mgvs0 mg

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

Find Legumes rich in Sodium

25.3%2.8mg

Zinc

4.06%0.45mg

2.8 mgvs0.45 mg

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

Find Legumes rich in Zinc

0.19%7.04g

Water

15%554g

7.04 gvs554 g

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

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Lets compare vitamin content per 300 calories of Lentils vs Oranges:

Raw Lentils have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 41.2 times more Vitamin A, 1.4 times more Vitamin B2, 88.5 times more Vitamin C and 2.8 times more Vitamin E than Raw Lentils.
Both Raw Lentils and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
Both Raw Lentils as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lentils vs Oranges:

Raw Lentils have 2.2 times more Copper, 8.7 times more Iron, 7.4 times more Manganese, 2.7 times more Phosphorus and 6.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 8.6 times more Calcium, 1.6 times more Magnesium, 2 times more Potassium, 37.4 times more Selenium and 78.7 times more Water than Raw Lentils.

Comparison of macro-nutrients per 300 calories:

Raw Lentils have 2.1 times more Omega 3 and 3.5 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate, 34.5 times more Sugars and 1.7 times more Fiber than Raw Lentils.
Both Raw Lentils and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Raw Lentils as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

LentilsVS Boiled LentilsOrangesVS Boiled LentilsLentilsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories LentilsVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Lentils or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: