Comparing Nutrients in 100 calories Sprouted LentilsVS Oranges

Weight per 100 calories

Sprouted Lentils

94g

Oranges

213g

Sprouted Lentils have 2.3 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 100 calories - Sprouted Lentils or Oranges?

Macros Ratio

Protein Fat Carbs

Sprouted Lentils

28%

68%

Oranges

91%

100 kcal ▼

Macro Nutrients

Sprouted Lentilsvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.53%0.52g

Fat

0.26%0.26g

0.52 gvs0.26 g

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

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0.17%0.054g

Saturated Fat

0.1%0.032g

0.054 gvs0.032 g

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

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2.24%0.036g

Omega 3

0.93%0.015g

0.036 gvs0.015 g

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

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1%0.17g

Omega 6

0.23%0.038g

0.17 gvs0.038 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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16%21g

Carbohydrate

19.2%25g

21 gvs25 g

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

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Sugars

27.4%20g

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

NA gvs20 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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Fiber

13.4%5.1g

NA gvs5.1 g

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

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15%8.45g

Protein

3.57%2g

8.45 gvs2 g

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

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Vitamins

Sprouted Lentilsvs Oranges

0.21%1.9μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

1.9 μgvs23.4 μg

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

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18%0.22mg

Vitamin B1

15.4%0.19mg

Thiamine

0.22 mgvs0.19 mg

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

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9.3%0.12mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.12 mgvs0.085 mg

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

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6.65%1.06mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs0.6 mg

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

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11%0.55mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.55 mgvs0.53 mg

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

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13.8%0.18mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.18 mgvs0.13 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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23.6%94μg

Vitamin B9

16%64μg

Folates and Folic Acid

94 μgvs64 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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17.3%15.6mg

Vitamin C

126%113mg

Ascorbic acid

15.6 mgvs113 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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Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

NA mgvs0.38 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Sprouted Lentilsvs Oranges

2.36%23.6mg

Calcium

8.5%85mg

23.6 mgvs85 mg

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

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37%0.33mg

Copper

10.6%0.096mg

0.33 mgvs0.096 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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38%3.03mg

Iron

2.66%0.21mg

3.03 mgvs0.21 mg

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

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8.3%35mg

Magnesium

5.07%21.3mg

35 mgvs21.3 mg

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

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20.8%0.48mg

Manganese

2.3%0.053mg

0.48 mgvs0.053 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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23.3%163mg

Phosphorus

4.26%29.8mg

163 mgvs29.8 mg

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

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8.93%304mg

Potassium

11.3%385mg

304 mgvs385 mg

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

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1.03%0.57μg

Selenium

1.93%1.06μg

0.57 μgvs1.06 μg

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

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0.69%10.4mg

Sodium

0%0mg

10.4 mgvs0 mg

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

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13%1.42mg

Zinc

1.35%0.15mg

1.42 mgvs0.15 mg

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

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1.7%63.5g

Water

5%185g

63.5 gvs185 g

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

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Lets compare vitamin content per 100 calories of Sprouted Lentils vs Oranges:

Raw Sprouted Lentils have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 12.4 times more Vitamin A and 7.3 times more Vitamin C than Raw Sprouted Lentils.
Both Raw Sprouted Lentils and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
Both Raw Sprouted Lentils as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sprouted Lentils vs Oranges:

Raw Sprouted Lentils have 3.5 times more Copper, 14.2 times more Iron, 1.6 times more Magnesium, 9 times more Manganese, 5.5 times more Phosphorus and 9.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.6 times more Calcium, 1.3 times more Potassium, 1.9 times more Selenium and 2.9 times more Water than Raw Sprouted Lentils.

Comparison of macro-nutrients per 100 calories:

Raw Sprouted Lentils have 2.4 times more Omega 3, 4.5 times more Omega 6 and 4.2 times more Protein than Raw Oranges.
Both Raw Sprouted Lentils and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Sprouted Lentils as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sprouted LentilsVS Stir-Fried Lentils SproutsOrangesVS Stir-Fried Lentils SproutsSprouted LentilsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Sprouted LentilsVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Sprouted Lentils or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: