Comparing Nutrients in 500 calories LentilsVS Navel Oranges

Weight per 500 calories

Lentils

142g

Navel Oranges

1020g

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

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

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Lentilsvs Navel 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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1.55%1.5g

Fat

1.58%1.53g

1.5 gvs1.53 g

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

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0.68%0.22g

Saturated Fat

0.54%0.17g

0.22 gvs0.17 g

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

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9.94%0.16g

Omega 3

5.74%0.092g

0.16 gvs0.092 g

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

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3.46%0.59g

Omega 6

1.4%0.23g

0.59 gvs0.23 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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69.2%90g

Carbohydrate

98%128g

90 gvs128 g

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

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3.98%2.9g

Sugars

120%86.7g

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

2.9 gvs86.7 g

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

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0.53%0.38g

Fructose

31.7%23g

≤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 gvs23 g

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

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%0g

Glucose

%20g

0 gvs20 g

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

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%2.1g

Sucrose

%43.7g

2.1 gvs43.7 g

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

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40%15g

Fiber

59%22.4g

15 gvs22.4 g

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

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62.5%35g

Protein

16.6%9.3g

35 gvs9.3 g

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

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Vitamins

Lentilsvs Navel 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

58%0.69mg

Thiamine

1.24 mgvs0.69 mg

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

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23%0.3mg

Vitamin B2

40%0.52mg

Riboflavin

0.3 mgvs0.52 mg

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

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23%3.7mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs4.34 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

53.3%2.66mg

Pantothenic acid

3.04 mgvs2.66 mg

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

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59%0.77mg

Vitamin B6

62%0.81mg

Pyridoxine

0.77 mgvs0.81 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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170%680μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

680 μgvs347 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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7.1%6.4mg

Vitamin C

670%603mg

Ascorbic acid

6.4 mgvs603 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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4.64%0.7mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.7 mgvs1.53 mg

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

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5.9%7.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.1 μgvs0 μg

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

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Minerals

Lentilsvs Navel Oranges

4.97%49.7mg

Calcium

44%439mg

49.7 mgvs439 mg

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

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119%1.07mg

Copper

44.2%0.4mg

1.07 mgvs0.4 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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116%9.25mg

Iron

16.6%1.33mg

9.25 mgvs1.33 mg

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

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16%66.8mg

Magnesium

26.7%112mg

66.8 mgvs112 mg

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

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86%1.98mg

Manganese

13%0.3mg

1.98 mgvs0.3 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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57%399mg

Phosphorus

33.5%235mg

399 mgvs235 mg

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

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28.3%962mg

Potassium

50%1694mg

962 mgvs1694 mg

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

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0.26%0.14μg

Selenium

0%0μg

0.14 μgvs0 μg

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

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0.57%8.52mg

Sodium

0.68%10.2mg

8.52 mgvs10.2 mg

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

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42.2%4.64mg

Zinc

7.42%0.82mg

4.64 mgvs0.82 mg

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

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0.32%11.7g

Water

23.7%877g

11.7 gvs877 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 Lentils vs Navel Oranges:

Raw Lentils have 1.8 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 43.1 times more Vitamin A, 1.7 times more Vitamin B2, 94.3 times more Vitamin C and 2.2 times more Vitamin E than Raw Lentils.
Both Raw Lentils and Raw Navel Oranges have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raw Lentils as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Lentils vs Navel Oranges:

Raw Lentils have 2.7 times more Copper, 7 times more Iron, 6.7 times more Manganese, 1.7 times more Phosphorus and 5.7 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 8.8 times more Calcium, 1.7 times more Magnesium, 1.8 times more Potassium and 74.8 times more Water than Raw Lentils.
Both Raw Lentils as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Lentils have 1.7 times more Omega 3 and 3.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Carbohydrate, 30.1 times more Sugars, 59.9 times more Fructose and 1.5 times more Fiber than Raw Lentils.
Both Raw Lentils and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Raw Lentils as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

LentilsVS Boiled LentilsNavel OrangesVS Boiled LentilsLentilsVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories LentilsVS Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: