Comparing Nutrients in 1 pound Oranges VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Oranges	Canned Chickpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	78.6% 102g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	25% 18g	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	28.6% 11g	76.4% 29g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	40.5% 0.53mg	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	34% 136μg	54.4% 218μg	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	268% 241mg	0.5% 0.45mg	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	5.44% 0.82mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Chickpeas	Recommended Dietary Allowance
Calcium	18% 181mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	128% 1.15mg	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	5.67% 0.45mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	167% 3.84mg	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	9.07% 63.5mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.18% 303g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A, 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B3 and 532 times more Vitamin C than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 1.9 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Canned Chickpeas :

• Raw Oranges have 1.4 times more Potassium and 1.3 times more Water than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 5.6 times more Copper, 10.7 times more Iron, 2.6 times more Magnesium, 33.8 times more Manganese, 6.1 times more Phosphorus, 6.2 times more Selenium, more Sodium and 9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Chickpeas , Solids have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.3 times more Sugars than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 3 times more Energy, 23.1 times more Fat, 5.1 times more Omega 3, 51.7 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 7.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.