Comparing Nutrients in 300 calories Boiled Chickpeas VS Valencia Oranges

Weight per 300 calories

Boiled Chickpeas

183g

Valencia Oranges

612g

Boiled Chickpeas have 3.3 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Chickpeas or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Chickpeas

21%

14%

65%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Boiled Chickpeas vs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.9%4.74g

Fat

1.9%1.84g

4.74 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.54%0.49g

Saturated Fat

0.67%0.21g

0.49 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.9%0.079g

Omega 3

6.12%0.098g

0.079 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12%2.04g

Omega 6

1.6%0.27g

2.04 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38.6%50g

Carbohydrate

56%72.8g

50 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.8g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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36.6%14g

Fiber

40.3%15.3g

14 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29%16.2g

Protein

11.4%6.37g

16.2 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Chickpeas vs Valencia Oranges

0.2%1.83μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1.83 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.7%0.21mg

Vitamin B1

44.4%0.53mg

Thiamine

0.21 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.86%0.12mg

Vitamin B2

19%0.24mg

Riboflavin

0.12 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6%0.96mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.5%0.52mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.52 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.6%0.25mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.25 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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78.7%315μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

315 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.64%2.38mg

Vitamin C

330%297mg

Ascorbic acid

2.38 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.27%0.64mg

Vitamin E

Tocopherols and Tocotrienols

0.64 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.1%7.3μg

Vitamin K

Phytomenadione or phylloquinone

7.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Chickpeas vs Valencia Oranges

8.96%89.6mg

Calcium

24.5%245mg

89.6 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71.5%0.64mg

Copper

25%0.23mg

0.64 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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66%5.3mg

Iron

6.9%0.55mg

5.3 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg

Magnesium

14.6%61.2mg

88 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg

Manganese

6.12%0.14mg

1.9 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44%307mg

Phosphorus

15%104mg

307 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%532mg

Potassium

32.2%1096mg

532 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.3%6.77μg

Selenium

6.77 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.85%13mg

Sodium

0%0mg

13 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.4%2.8mg

Zinc

3.34%0.37mg

2.8 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.98%110g

Water

14.3%529g

110 gvs529 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Chickpeas vs Valencia Oranges:

Boiled Chickpeas have 1.3 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 40.2 times more Vitamin A, 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 124.9 times more Vitamin C than Boiled Chickpeas .
Both Boiled Chickpeas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Chickpeas vs Valencia Oranges:

Boiled Chickpeas have 2.8 times more Copper, 9.6 times more Iron, 1.4 times more Magnesium, 13.4 times more Manganese, 3 times more Phosphorus and 7.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Calcium, 2.1 times more Potassium and 4.8 times more Water than Boiled Chickpeas .

Comparison of macro-nutrients per 300 calories:

Boiled Chickpeas have 2.6 times more Fat, 7.6 times more Omega 6 and 2.5 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Carbohydrate than Boiled Chickpeas .
Both Boiled Chickpeas and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Fiber per 300 kcal.
Both Boiled Chickpeas as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Chickpeas VS Canned Chickpeas with LiquidsValencia OrangesVS Canned Chickpeas with LiquidsBoiled Chickpeas VS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Chickpeas VS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Chickpeas or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: