Comparing Nutrients in 300 calories Boiled Chickpeas VS Canned Orange Juice

Weight per 300 calories

• Boiled Chickpeas: 183g
• Canned Orange Juice: 638g

Boiled Chickpeas have 3.5 times more energy per 100g than Canned Orange Juice. It has above average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Chickpeas or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Chickpeas	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	54% 70.3g	130g per day for Men 19-50 years
Sugars	12% 8.8g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	36.6% 14g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	29% 16.2g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.86% 0.12mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	15.2% 0.2mg	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	78.7% 315μg	38.3% 153μg	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	2.64% 2.38mg	213% 192mg	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	4.27% 0.64mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Canned Orange Juice	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	66% 5.3mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	5.83% 0.13mg	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	44% 307mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	15.7% 532mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	2.98% 110g	15% 560g	3700g per day for Men 19-50 years

Boiled Chickpeas VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Chickpeas or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Boiled Chickpeas vs Canned Orange Juice:

• 300 calories of Boiled Chickpeas have 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 11.5 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 31.4 times more Vitamin A, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 80.8 times more Vitamin C and 2 times more Vitamin E than Boiled Chickpeas .
• Both Boiled Chickpeas and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Boiled Chickpeas as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Chickpeas vs Canned Orange Juice:

• 300 calories of Boiled Chickpeas have 1.4 times more Calcium, 4.6 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium, 14.1 times more Manganese, 2.8 times more Phosphorus, 10.6 times more Selenium and 11 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2.2 times more Potassium and 5.1 times more Water than Boiled Chickpeas .
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Chickpeas have 11.8 times more Omega 6, 7.3 times more Fiber and 3.7 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.4 times more Carbohydrate and 6.4 times more Sugars than Boiled Chickpeas .
• Both Boiled Chickpeas and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Boiled Chickpeas as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in 300 calories.