Comparing Nutrients in 500 calories Boiled LentilsVS Oranges

Weight per 500 calories

Boiled Lentils

431g

Oranges

1064g

Boiled Lentils have 2.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Boiled Lentils or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Lentils

30%

67%

Oranges

91%

500 kcal ▼

Macro Nutrients

Boiled Lentilsvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.7%1.64g

Fat

1.3%1.28g

1.64 gvs1.28 g

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

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0.71%0.23g

Saturated Fat

0.5%0.16g

0.23 gvs0.16 g

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

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9.97%0.16g

Omega 3

4.65%0.074g

0.16 gvs0.074 g

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

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3.47%0.59g

Omega 6

1.13%0.19g

0.59 gvs0.19 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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66.7%86.8g

Carbohydrate

96%125g

86.8 gvs125 g

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

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10.7%7.76g

Sugars

137%99g

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

7.76 gvs99 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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89.6%34g

Fiber

67%25.5g

34 gvs25.5 g

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

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69.4%39g

Protein

18%10g

39 gvs10 g

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

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Vitamins

Boiled Lentilsvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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60.7%0.73mg

Vitamin B1

77%0.93mg

Thiamine

0.73 mgvs0.93 mg

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

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24.2%0.31mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.31 mgvs0.43 mg

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

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28.6%4.57mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

4.57 mgvs3 mg

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

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55%2.75mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.75 mgvs2.66 mg

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

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59%0.77mg

Vitamin B6

49%0.64mg

Pyridoxine

0.77 mgvs0.64 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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195%780μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

780 μgvs319 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 .

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7.2%6.47mg

Vitamin C

629%566mg

Ascorbic acid

6.47 mgvs566 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 .

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3.16%0.47mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.47 mgvs1.9 mg

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

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6.1%7.33μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.33 μgvs0 μg

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

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Minerals

Boiled Lentilsvs Oranges

8.2%82mg

Calcium

42.6%426mg

82 mgvs426 mg

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

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120%1.1mg

Copper

53%0.48mg

1.1 mgvs0.48 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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179%14.4mg

Iron

13.3%1.06mg

14.4 mgvs1.06 mg

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

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37%155mg

Magnesium

25.3%106mg

155 mgvs106 mg

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

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93%2.13mg

Manganese

11.6%0.27mg

2.13 mgvs0.27 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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111%776mg

Phosphorus

21.3%149mg

776 mgvs149 mg

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

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46.8%1591mg

Potassium

56.6%1926mg

1591 mgvs1926 mg

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

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22%12μg

Selenium

9.67%5.3μg

12 μgvs5.3 μg

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

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0.57%8.62mg

Sodium

0%0mg

8.62 mgvs0 mg

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

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49.8%5.47mg

Zinc

6.77%0.74mg

5.47 mgvs0.74 mg

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

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8.1%300g

Water

25%923g

300 gvs923 g

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

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Lets compare vitamin content per 500 calories of Boiled Lentils vs Oranges:

Boiled Lentils have 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 87.5 times more Vitamin C and 4 times more Vitamin E than Boiled Lentils.
Both Boiled Lentils and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled Lentils as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lentils vs Oranges:

Boiled Lentils have 2.3 times more Copper, 13.5 times more Iron, 1.5 times more Magnesium, 8 times more Manganese, 5.2 times more Phosphorus, 2.3 times more Selenium and 7.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 5.2 times more Calcium and 3.1 times more Water than Boiled Lentils.
Both Boiled Lentils and Raw Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Lentils have 2.1 times more Omega 3, 1.3 times more Fiber and 3.9 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate and 12.8 times more Sugars than Boiled Lentils.
Both Boiled Lentils and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Boiled Lentils as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled LentilsVS Large Lima BeansOrangesVS Large Lima BeansBoiled LentilsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled LentilsVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Lentils or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: