Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	16% 460kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	104% 135g	130g per day for Men 19-50 years
Sugars	126% 91g	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	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	116% 44g	38g per day for Men 19-50 years
Protein	12.5% 7g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	170% 1.53mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21.2% 786g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 11 times more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 450 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 9.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 1.2 times more Calcium than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3.9 times more Copper, 13.7 times more Iron, 2.7 times more Magnesium, 34.1 times more Manganese, 6.7 times more Phosphorus, 4 times more Selenium, more Sodium and 8.6 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas Solids and Liquids contain 1.9 times more Energy, 9.3 times more Fat, 3 times more Omega 3, 27.4 times more Omega 6, 1.8 times more Fiber and 7 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Carbohydrate per 1 kg.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.