Comparing Nutrients in 300 calories Florida Oranges VS Canned Chickpeas with Liquids

Weight per 300 calories

• Florida Oranges: 652g
• Canned Chickpeas with Liquids: 341g

Canned Chickpeas Solids and Liquids have 1.9 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Florida Oranges or Canned Chickpeas with Liquids?

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	35.4% 46g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	41% 15.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	124% 1.6mg	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	27.7% 111μg	21.3% 85.2μg	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	326% 293mg	0.38% 0.34mg	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	7.83% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	28% 280mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	58% 0.52mg	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	7.34% 0.59mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	121% 2.8mg	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	11% 78.3mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 948mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	15.4% 568g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 21 times more Vitamin A, 6 times more Vitamin B1, 5.1 times more Vitamin B2, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 860.9 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 4.8 times more Vitamin B6 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 2.4 times more Calcium, 2.2 times more Potassium and 2.1 times more Water than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 2.1 times more Copper, 7.1 times more Iron, 1.4 times more Magnesium, 17.8 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Selenium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Florida Oranges have 1.6 times more Carbohydrate than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 4.9 times more Fat, 1.6 times more Omega 3, 14.3 times more Omega 6 and 3.7 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.