Comparing Nutrients in 7 ounces Valencia Oranges VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Valencia Oranges	Chickpea flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	13% 4.96g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chickpea flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	75% 0.98mg	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	19.3% 77.4μg	217% 867μg	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	107% 96mg	0% 0mg	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	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chickpea flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	201% 1.8mg	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	2.23% 0.18mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	138% 3.18mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Chickpea flour:

• Raw Valencia Oranges have 6 times more Vitamin A and more Vitamin C than Chickpea flour.
• While Chickpea flour contains 5.6 times more Vitamin B1, 2.7 times more Vitamin B2, 6.4 times more Vitamin B3, 2.4 times more Vitamin B5, 7.8 times more Vitamin B6 and 11.2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Chickpea flour:

• Raw Valencia Oranges have 8.4 times more Water than Chickpea flour.
• While Chickpea flour contains 24.6 times more Copper, 54 times more Iron, 16.6 times more Magnesium, 69.6 times more Manganese, 18.7 times more Phosphorus, 4.7 times more Potassium, more Sodium and 46.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Chickpea flour have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chickpea flour contains 7.9 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, 4.9 times more Carbohydrate, 4.3 times more Fiber and 21.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.