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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Oranges with Peel	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	0.22% 0.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Chickpeas with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Canned Chickpeas with Liquids:

• 7 ounces of Oranges with Peel have 3.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 710 times more Vitamin C than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 5.1 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Chickpeas with Liquids provide similar amounts of Vitamin B5 and 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 Oranges with Peel as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2 times more Calcium and 1.4 times more Potassium than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 2.7 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 2.9 times more Selenium, 139 times more Sodium and 6.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Chickpeas with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas Solids and Liquids contain 1.4 times more Energy, 6.5 times more Fat, 2.1 times more Omega 3, 19.3 times more Omega 6 and 3.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Chickpeas with Liquids offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6