Comparing Nutrients in 7 ounces Fresh Orange juice VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Fresh Orange juice	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	72.2% 0.94mg	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	15% 59.5μg	12.4% 49.6μg	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	110% 99mg	0.22% 0.2mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	33.7% 0.3mg	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	4.96% 0.4mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	70.6% 1.62mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Chickpeas with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Canned Chickpeas with Liquids:

• 7 ounces of Fresh Orange juice have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 500 times more Vitamin C than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 1.6 times more Vitamin B5 and 11.8 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Canned Chickpeas with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Orange juice as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Canned Chickpeas with Liquids:

• 7 ounces of Fresh Orange juice have 1.4 times more Potassium than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 3.2 times more Calcium, 3.5 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 58.4 times more Manganese, 4.7 times more Phosphorus, 20 times more Selenium, 278 times more Sodium and 13.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Chickpeas with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas Solids and Liquids contain 2 times more Energy, 9.8 times more Fat, 3 times more Omega 3, 29.3 times more Omega 6, 1.3 times more Carbohydrate, 22 times more Fiber and 7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein