Comparing Nutrients in 5 ounces Canned Orange Juice VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Canned Orange Juice	Chickpea flour	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	63% 82g	130g per day for Men 19-50 years
Sugars	17% 12.4g	21.2% 15.4g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Chickpea flour	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	53.6% 0.7mg	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	8.5% 34μg	155% 619μg	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	47.4% 42.7mg	0% 0mg	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	1.9% 0.28mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Chickpea flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	99% 2.27mg	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	3.44% 24mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Chickpea flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Chickpea flour:

• 5 ounces of Canned Orange Juice have more Vitamin C than Chickpea flour.
• While 5 oz of Chickpea flour contain 12.5 times more Vitamin B1, 5 times more Vitamin B2, 8.8 times more Vitamin B3, 3.4 times more Vitamin B5, 15.9 times more Vitamin B6, 18.2 times more Vitamin B9, 4.2 times more Vitamin E and 91 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Chickpea flour have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Chickpea flour:

• 5 ounces of Canned Orange Juice have 8.5 times more Water than Chickpea flour.
• While 5 oz of Chickpea flour contain 4.5 times more Calcium, 41.5 times more Copper, 48.6 times more Iron, 16.6 times more Magnesium, 76.2 times more Manganese, 18.7 times more Phosphorus, 4.6 times more Potassium, 83 times more Selenium, 16 times more Sodium and 70.3 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Chickpea flour contain 8.2 times more Energy, 44.6 times more Fat, 38.5 times more Saturated Fat, 16 times more Omega 3, 106.3 times more Omega 6, 5.3 times more Carbohydrate, 36 times more Fiber and 32.9 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Chickpea flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein