Comparing Nutrients in 500 calories LentilsVS Valencia Oranges

Weight per 500 calories

Lentils

142g

Valencia Oranges

1020g

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 500 calories - Lentils or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Lentilsvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

1.55%1.5g

Fat

3.16%3.06g

1.5 gvs3.06 g

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

Find Legumes rich in Fat

0.68%0.22g

Saturated Fat

1.1%0.36g

0.22 gvs0.36 g

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

Find Legumes rich in Saturated Fat

9.94%0.16g

Omega 3

10.2%0.16g

0.16 gvs0.16 g

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

Find Legumes rich in Omega 3

3.46%0.59g

Omega 6

2.64%0.45g

0.59 gvs0.45 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

69.2%90g

Carbohydrate

93%121g

90 gvs121 g

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

Find Legumes rich in Carbohydrate

3.98%2.9g

Sugars

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

2.9 gvsNA g

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

Find Legumes rich in Sugars

0.53%0.38g

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]

0.38 gvsNA g

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

Find Legumes rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Legumes rich in Glucose

%2.1g

Sucrose

2.1 gvsNA g

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

Find Legumes rich in Sucrose

40%15g

Fiber

67%25.5g

15 gvs25.5 g

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

Find Legumes rich in Fiber

62.5%35g

Protein

19%10.6g

35 gvs10.6 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

0.32%2.84μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

2.84 μgvs122 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

103%1.24mg

Vitamin B1

74%0.89mg

Thiamine

1.24 mgvs0.89 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

23%0.3mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.3 mgvs0.41 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

23%3.7mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs2.8 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

60.8%3.04mg

Vitamin B5

51%2.55mg

Pantothenic acid

3.04 mgvs2.55 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

59%0.77mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.77 mgvs0.64 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

170%680μg

Vitamin B9

99%398μg

Folates and Folic Acid

680 μgvs398 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

7.1%6.4mg

Vitamin C

550%495mg

Ascorbic acid

6.4 mgvs495 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

4.64%0.7mg

Vitamin E

Tocopherols and Tocotrienols

0.7 mgvsNA mg

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

Find Legumes rich in Vitamin E

5.9%7.1μg

Vitamin K

Phytomenadione or phylloquinone

7.1 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Lentilsvs Valencia Oranges

4.97%49.7mg

Calcium

41%408mg

49.7 mgvs408 mg

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

Find Legumes rich in Calcium

119%1.07mg

Copper

42%0.38mg

1.07 mgvs0.38 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

116%9.25mg

Iron

11.5%0.92mg

9.25 mgvs0.92 mg

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

Find Legumes rich in Iron

16%66.8mg

Magnesium

24.3%102mg

66.8 mgvs102 mg

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

Find Legumes rich in Magnesium

86%1.98mg

Manganese

10.2%0.23mg

1.98 mgvs0.23 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

57%399mg

Phosphorus

24.8%173mg

399 mgvs173 mg

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

Find Legumes rich in Phosphorus

28.3%962mg

Potassium

53.7%1827mg

962 mgvs1827 mg

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

Find Legumes rich in Potassium

0.26%0.14μg

Selenium

0.14 μgvsNA μg

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

Find Legumes rich in Selenium

0.57%8.52mg

Sodium

0%0mg

8.52 mgvs0 mg

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

Find Legumes rich in Sodium

42.2%4.64mg

Zinc

5.57%0.61mg

4.64 mgvs0.61 mg

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

Find Legumes rich in Zinc

0.32%11.7g

Water

24%881g

11.7 gvs881 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Raw Lentils as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw Lentils as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

LentilsVS Boiled LentilsValencia OrangesVS Boiled LentilsLentilsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories LentilsVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: