Comparing Nutrients in 5 ounces Florida Oranges VS 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	2.25% 65.2kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	51.6% 0.67mg	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	6.02% 24μg	8.86% 35.4μg	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	71% 63.8mg	0.16% 0.14mg	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	1.7% 0.26mg	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	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24% 0.22mg	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	1.6% 0.13mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	50.4% 1.16mg	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	2.43% 17mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 11 times more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 450 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 9.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 1.2 times more Calcium than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3.9 times more Copper, 13.7 times more Iron, 2.7 times more Magnesium, 34.1 times more Manganese, 6.7 times more Phosphorus, 4 times more Selenium, more Sodium and 8.6 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Chickpeas Solids and Liquids contain 1.9 times more Energy, 9.3 times more Fat, 3 times more Omega 3, 27.4 times more Omega 6, 1.8 times more Fiber and 7 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Carbohydrate per 5 oz.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.