Comparing Nutrients in 5 ounces Oranges with Peel VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Oranges with Peel	Chickpea flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	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	16.8% 6.38g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chickpea flour	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chickpea flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	144% 1.3mg	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	14% 1.13mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chickpea flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Chickpea flour:

• 5 ounces of Oranges with Peel have more Vitamin C than Chickpea flour.
• While 5 oz of Chickpea flour contain 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 14.6 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Chickpea flour have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Chickpea flour have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Chickpea flour:

• 5 ounces of Oranges with Peel have 1.6 times more Calcium and 8 times more Water than Chickpea flour.
• While 5 oz of Chickpea flour contain 16 times more Copper, 6.1 times more Iron, 11.9 times more Magnesium, 14.5 times more Phosphorus, 4.3 times more Potassium, 11.9 times more Selenium, 32 times more Sodium and 25.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Chickpea flour contain 6.1 times more Energy, 22.3 times more Fat, 19.8 times more Saturated Fat, 7 times more Omega 3, 65.3 times more Omega 6, 3.7 times more Carbohydrate, 2.4 times more Fiber and 17.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6