Comparing Nutrients in 5 ounces Oranges with Peel VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Oranges with Peel	Boiled Chickpeas	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	28.3% 10.8g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.2mg	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	61% 244μg	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	2.05% 1.84mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	55.4% 0.5mg	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	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	63.5% 1.46mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Chickpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Boiled Chickpeas :

• 5 ounces of Oranges with Peel have 54.6 times more Vitamin C than Boiled Chickpeas .
• While 5 oz of Boiled Chickpeas contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chickpeas provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Boiled Chickpeas have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Boiled Chickpeas :

• 5 ounces of Oranges with Peel have 1.4 times more Calcium and 1.4 times more Water than Boiled Chickpeas .
• While 5 oz of Boiled Chickpeas contain 6.2 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 7.6 times more Phosphorus, 1.5 times more Potassium, 5.3 times more Selenium and 13.9 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 Boiled Chickpeas contain 2.6 times more Energy, 8.6 times more Fat, 2.7 times more Omega 3, 25.3 times more Omega 6, 1.8 times more Carbohydrate, 1.7 times more Fiber and 6.8 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6