Comparing Nutrients in 14 ounces Canned Orange Juice VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Orange Juice	Boiled Chickpeas	Recommended Dietary Allowance
Energy	6.43% 187kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	83.7% 109g	130g per day for Men 19-50 years
Sugars	48% 34.8g	26.3% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13.3% 9.64g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	79.4% 30g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	171% 683μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	155% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	178% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	55.2% 6.07mg	11mg per day for Men 19-50 years
Water	9.4% 348g	6.46% 239g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Chickpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Boiled Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Boiled Chickpeas :

• 14 ounces of Canned Orange Juice have 23.2 times more Vitamin C than Boiled Chickpeas .
• While 14 oz of Boiled Chickpeas contain 3 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.5 times more Vitamin B6, 7.2 times more Vitamin B9, 1.8 times more Vitamin E and 40 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Boiled Chickpeas :

• 14 ounces of Canned Orange Juice have 1.5 times more Water than Boiled Chickpeas .
• While 14 oz of Boiled Chickpeas contain 4.9 times more Calcium, 16 times more Copper, 28.9 times more Iron, 4.8 times more Magnesium, 49 times more Manganese, 9.9 times more Phosphorus, 1.6 times more Potassium, 37 times more Selenium and 38.3 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 1.8 times more Sugars than Boiled Chickpeas .
• While 14 oz of Boiled Chickpeas contain 3.5 times more Energy, 17.3 times more Fat, 6.1 times more Omega 3, 41.2 times more Omega 6, 2.5 times more Carbohydrate, 25.3 times more Fiber and 13 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein