Comparing Nutrients in 7 ounces Florida Oranges VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	12.5% 4.76g	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

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	9.92% 0.5mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 11 times more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 450 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 9.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Florida Oranges vs Canned Chickpeas with Liquids:

• Raw Florida Oranges have 1.2 times more Calcium than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3.9 times more Copper, 13.7 times more Iron, 2.7 times more Magnesium, 34.1 times more Manganese, 6.7 times more Phosphorus, 4 times more Selenium, more Sodium and 8.6 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Chickpeas Solids and Liquids contain 1.9 times more Energy, 9.3 times more Fat, 3 times more Omega 3, 27.4 times more Omega 6, 1.8 times more Fiber and 7 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Chickpeas Solids and Liquids have similar amounts of Carbohydrate per 7 oz.
• Both Raw Florida Oranges as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.