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

Macros Ratio

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

Macro Nutrients

	Canned Chickpeas with Liquids	Florida Oranges	Recommended Dietary Allowance
Energy	13.8% 399kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.35% 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	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	52.5% 20g	28.6% 11g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	14% 0.18mg	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	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	19.7% 0.18mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.63% 356g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Florida Oranges per 1 lb

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

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

• 1 pound of Canned Chickpeas with Liquids has 9.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 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.
• Both Canned Chickpeas with Liquids and Florida Oranges provide similar amounts of Vitamin B5 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 Florida Oranges 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 Florida Oranges:

• 1 pound of Canned Chickpeas with Liquids has 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 Florida Oranges.
• Both Canned Chickpeas with Liquids and Florida Oranges contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas with Liquids has 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 Florida Oranges.
• Both Canned Chickpeas with Liquids and Florida Oranges offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein