Comparing Nutrients in 1 pound Canned Chickpeas with Liquids VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Chickpeas with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Energy	13.8% 399kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	52.5% 20g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	40% 22.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	14% 0.18mg	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	28.3% 113μg	34% 136μg	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	0.5% 0.45mg	252% 227mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	22% 0.2mg	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	69.7% 5.58mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	2.76% 0.064mg	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	52% 363mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.63% 356g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Fresh Orange juice per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Chickpeas with Liquids vs Fresh Orange juice:

• 1 pound of Canned Chickpeas with Liquids has 1.6 times more Vitamin B5 and 11.8 times more Vitamin B6 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.8 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 500 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Fresh Orange juice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Chickpeas Solids and Liquids as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Chickpeas with Liquids vs Fresh Orange juice:

• 1 pound of Canned Chickpeas with Liquids has 3.2 times more Calcium, 3.5 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 58.4 times more Manganese, 4.7 times more Phosphorus, 20 times more Selenium, 278 times more Sodium and 13.8 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.4 times more Potassium than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas with Liquids has 2 times more Energy, 9.8 times more Fat, 3 times more Omega 3, 29.3 times more Omega 6, 1.3 times more Carbohydrate, 22 times more Fiber and 7 times more Protein than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein