Comparing Nutrients in 1 kilogram Oranges VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Chickpeas	21%	14%	65%

Macro Nutrients

	Oranges	Chickpeas	Recommended Dietary Allowance
Energy	16.2% 470kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	484% 630g	130g per day for Men 19-50 years
Sugars	129% 94g	148% 107g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	321% 122g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Oranges	Chickpeas	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	412% 5.35mg	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	75% 300μg	1393% 5570μg	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	591% 532mg	44.4% 40mg	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	12% 1.8mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Chickpeas	Recommended Dietary Allowance
Calcium	40% 400mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	729% 6.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	539% 43mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	926% 21.3mg	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	20% 140mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.08% 76.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Chickpeas :

• Raw Oranges have 3.7 times more Vitamin A and 13.3 times more Vitamin C than Raw Chickpeas .
• While Raw Chickpeas contain 5.5 times more Vitamin B1, 5.3 times more Vitamin B2, 5.5 times more Vitamin B3, 6.4 times more Vitamin B5, 8.9 times more Vitamin B6, 18.6 times more Vitamin B9, 4.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Chickpeas :

• Raw Oranges have 11.3 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 1.4 times more Calcium, 14.6 times more Copper, 43.1 times more Iron, 7.9 times more Magnesium, 85.2 times more Manganese, 18 times more Phosphorus, 4 times more Potassium, more Sodium and 39.4 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Raw Chickpeas have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chickpeas contain 8 times more Energy, 50.3 times more Fat, 40.2 times more Saturated Fat, 14.6 times more Omega 3, 146.1 times more Omega 6, 5.4 times more Carbohydrate, 5.1 times more Fiber and 21.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Chickpeas have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.