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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Oranges with Peel	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	21.7% 630kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	116% 44g	38g per day for Men 19-50 years
Protein	23.2% 13g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	70% 700mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	22.2% 823g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Chickpeas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Canned Chickpeas with Liquids:

• 1 kilogram of Oranges with Peel has 3.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 710 times more Vitamin C than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 5.1 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Chickpeas with Liquids provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 2 times more Calcium and 1.4 times more Potassium than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 2.7 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 2.9 times more Selenium, 139 times more Sodium and 6.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Chickpeas with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Chickpeas Solids and Liquids contains 1.4 times more Energy, 6.5 times more Fat, 2.1 times more Omega 3, 19.3 times more Omega 6 and 3.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Chickpeas with Liquids offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6