Comparing Nutrients in 1 kilogram Canned Orange Juice VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Orange Juice	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	16.2% 470kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	104% 135g	130g per day for Men 19-50 years
Sugars	121% 87.6g	NA	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	116% 44g	38g per day for Men 19-50 years
Protein	12% 6.8g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	364% 4.73mg	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	60% 240μg	62.5% 250μg	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	334% 301mg	1.1% 1mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	356% 8.2mg	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	24.3% 170mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Chickpeas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Canned Chickpeas with Liquids:

• 1 kilogram of Canned Orange Juice has 1.2 times more Vitamin B1 and 301 times more Vitamin C than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 1.7 times more Vitamin B5 and 15.3 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Chickpeas with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Chickpeas with Liquids have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Canned Chickpeas with Liquids:

• 1 kilogram of Canned Orange Juice has 1.3 times more Potassium than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 3.5 times more Calcium, 7 times more Copper, 12.3 times more Iron, 2.7 times more Magnesium, 39 times more Manganese, 4.7 times more Phosphorus, 20 times more Selenium, 69.5 times more Sodium and 17.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Chickpeas with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Chickpeas Solids and Liquids contains 1.9 times more Energy, 13 times more Fat, 4.7 times more Omega 3, 31.4 times more Omega 6, 14.7 times more Fiber and 7.2 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Chickpeas with Liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein