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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Navel Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	104% 135g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	116% 44g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	21.2% 786g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A, 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 591 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 6 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Navel 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 Navel Oranges vs Canned Chickpeas with Liquids:

• Raw Navel 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, 9.5 times more Iron, 2.5 times more Magnesium, 28.2 times more Manganese, 3.5 times more Phosphorus, more Selenium, 278 times more Sodium and 8.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel 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 1.8 times more Energy, 13 times more Fat, 3.7 times more Omega 3, 36.9 times more Omega 6, 2 times more Fiber and 5.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Carbohydrate per 1 kg.
• Both Raw Navel Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.