Comparing Nutrients in 5 ounces Boiled Chickpeas VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Chickpeas	Fresh Orange juice	Recommended Dietary Allowance
Energy	8% 232kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	28.3% 10.8g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	4.36% 0.057mg	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	61% 244μg	10.6% 42.5μg	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	2.05% 1.84mg	78.7% 71mg	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	3.3% 0.5mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	6.93% 0.062mg	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	51.2% 4.1mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	0.86% 0.02mg	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	34% 238mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Chickpeas versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Chickpeas vs Fresh Orange juice:

• 5 ounces of Boiled Chickpeas have 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6, 5.7 times more Vitamin B9, 8.8 times more Vitamin E and 40 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 38.5 times more Vitamin C than Boiled Chickpeas .
• 5 ounces of Boiled Chickpeas have insufficient amounts of Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Chickpeas as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Chickpeas vs Fresh Orange juice:

• 5 ounces of Boiled Chickpeas have 4.5 times more Calcium, 8 times more Copper, 14.5 times more Iron, 4.4 times more Magnesium, 73.6 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 37 times more Selenium and 30.6 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.5 times more Water than Boiled Chickpeas .
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chickpeas have 3.6 times more Energy, 13 times more Fat, 3.9 times more Omega 3, 38.4 times more Omega 6, 2.6 times more Carbohydrate, 38 times more Fiber and 12.7 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.8 times more Sugars than Boiled Chickpeas .
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein