Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Orange Juice	Boiled Chickpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	42% 54.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	13% 9.53g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	39.7% 15g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	21.2% 0.28mg	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	12% 47.6μg	85.3% 341μg	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	66.4% 59.7mg	2.87% 2.58mg	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	2.65% 0.4mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	2% 20mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	77.6% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	89% 2.04mg	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	4.8% 33.7mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Chickpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Boiled Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Chickpeas :

• 7 ounces of Canned Orange Juice have 23.2 times more Vitamin C than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 3 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.5 times more Vitamin B6, 7.2 times more Vitamin B9, 1.8 times more Vitamin E and 40 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Chickpeas :

• 7 ounces of Canned Orange Juice have 1.5 times more Water than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 4.9 times more Calcium, 16 times more Copper, 28.9 times more Iron, 4.8 times more Magnesium, 49 times more Manganese, 9.9 times more Phosphorus, 1.6 times more Potassium, 37 times more Selenium and 38.3 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.8 times more Sugars than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 3.5 times more Energy, 17.3 times more Fat, 6.1 times more Omega 3, 41.2 times more Omega 6, 2.5 times more Carbohydrate, 25.3 times more Fiber and 13 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein