Comparing Nutrients in 100 grams Navel Oranges VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Navel Oranges	Canned Chickpeas	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	2.86% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	5.48% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	5.53% 4g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	17% 6.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	8.92% 0.12mg	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	8.5% 34μg	12% 48μg	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	65.7% 59mg	0.11% 0.1mg	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	1% 0.15mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Chickpeas	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	28% 0.25mg	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	1.63% 0.13mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	36.8% 0.85mg	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	3.3% 23mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Chickpeas per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Canned Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Canned Chickpeas :

• 100 grams of Navel Oranges have 2.5 times more Vitamin B1, 3.4 times more Vitamin B2, 3 times more Vitamin B3 and 591 times more Vitamin C than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin K
• 100 grams of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Canned Chickpeas :

• 100 grams of Navel Oranges have 1.3 times more Potassium and 1.3 times more Water than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 6.5 times more Copper, 8.2 times more Iron, 2.4 times more Magnesium, 29.2 times more Manganese, 3.7 times more Phosphorus, more Selenium, 246 times more Sodium and 7.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Chickpeas contain similar levels of Calcium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 2.1 times more Sugars than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 2.8 times more Energy, 18.5 times more Fat, 4 times more Omega 3, 40.5 times more Omega 6, 1.8 times more Carbohydrate, 2.9 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein