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Compare Nutrients in 100 grams LentilsVS Oranges

Macros Ratio

ProteinsFatsCarbs

Lentils
27%
3%
70%
Oranges
7%
2%
91%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
LentilsOranges
Vitamin A
0.22%
1.22%
2 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
72.5%
7.5%
0.87 mg0.09 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
16%
3.08%
0.21 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
16%
1.75%
2.6 mg0.28 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
41.5%
4.6%
0.54 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
5%
59%
4.5 mg53 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
3.27%
1.2%
0.49 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.17%
0%
5 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
120%
7.5%
479 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
LentilsOranges
Calcium
3.5%
4%
35 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
83%
5.56%
0.75 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
81%
1.25%
6.5 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
11.8%
2.5%
47 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
61%
1.3%
1.4 mg0.03 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
40%
2%
281 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
20%
5.32%
677 mg181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.18%
0.91%
0.1 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
0%
6 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
29.7%
0.64%
3.27 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Lentils vs Oranges:
Raw Lentils have 9.7 times more Thiamine, 5.3 times more Vitamin B2, 9.3 times more Vitamin B3, 9 times more Vitamin B6, 2.7 times more Vitamin E and 16 times more Folate than Raw Oranges. While Raw Oranges contain 5.5 times more Vitamin A and 11.8 times more Vitamin C than Raw Lentils.

Comparing minerals per 100 grams for Lentils vs Oranges:
Raw Lentils have 15 times more Copper, 65 times more Iron, 4.7 times more Magnesium, 46.7 times more Manganese, 20.1 times more Phosphorus, 3.7 times more Potassium and 46.7 times more Zinc than Raw Oranges. Both Raw Lentils and Raw Oranges have similar amounts of Calcium per 100 g.Both Raw Lentils as well as Raw Oranges have insufficient amounts of Selenium in 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
LentilsOranges
Energy
12%
1.62%
352 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.1%
0.12%
1.06 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
44%
1.68%
24.6 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
48%
9.08%
63 g11.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
2.8%
13%
2.03 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
28%
6.3%
10.7 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.47%
0.06%
0.15 g0.02 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
6.88%
0.63%
0.11 g0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.4%
0.12%
0.41 g0.02 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.22%
2.35%
8.26 g86.8 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Lentils have 7.5 times more Energy, 8.8 times more Fat, 26.2 times more Protein, 5.3 times more Carbohydrate, 4.5 times more Fiber, 11 times more Omega 3 and 20.5 times more Omega 6 than Raw Oranges. While Raw Oranges contain 4.6 times more Sugars and 10.5 times more Water than Raw Lentils.