Comparing Nutrients in 500 calories Canned low Salt Chickpeas with LiquidsVS Valencia Oranges

Weight per 500 calories

Canned low Salt Chickpeas with Liquids

568g

Valencia Oranges

1020g

Canned low Salt Chickpeas with Liquids have 1.8 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned low Salt Chickpeas with Liquids or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned low Salt Chickpeas with Liquids

22%

19%

59%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Canned low Salt Chickpeas with Liquidsvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11.4%11g

Fat

3.16%3.06g

11 gvs3.06 g

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

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3.62%1.16g

Saturated Fat

1.1%0.36g

1.16 gvs0.36 g

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

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11.7%0.19g

Omega 3

10.2%0.16g

0.19 gvs0.16 g

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

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28.4%4.82g

Omega 6

2.64%0.45g

4.82 gvs0.45 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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59%76.6g

Carbohydrate

93%121g

76.6 gvs121 g

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

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20.3%14.7g

Sugars

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

14.7 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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65.8%25g

Fiber

67%25.5g

25 gvs25.5 g

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

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50%28g

Protein

19%10.6g

28 gvs10.6 g

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

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Vitamins

Canned low Salt Chickpeas with Liquidsvs Valencia Oranges

0.63%5.7μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

5.7 μgvs122 μg

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

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15%0.18mg

Vitamin B1

74%0.89mg

Thiamine

0.18 mgvs0.89 mg

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

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6.56%0.085mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.085 mgvs0.41 mg

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

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4.6%0.74mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

0.74 mgvs2.8 mg

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

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34%1.7mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.7 mgvs2.55 mg

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

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207%2.7mg

Vitamin B6

49.5%0.64mg

Pyridoxine

2.7 mgvs0.64 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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35.5%142μg

Vitamin B9

99%398μg

Folates and Folic Acid

142 μgvs398 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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0.63%0.57mg

Vitamin C

550%495mg

Ascorbic acid

0.57 mgvs495 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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7.2%1.08mg

Vitamin E

Tocopherols and Tocotrienols

1.08 mgvsNA mg

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

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10.4%12.5μg

Vitamin K

Phytomenadione or phylloquinone

12.5 μgvsNA μg

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

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Minerals

Canned low Salt Chickpeas with Liquidsvs Valencia Oranges

20%199mg

Calcium

41%408mg

199 mgvs408 mg

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

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97%0.87mg

Copper

42%0.38mg

0.87 mgvs0.38 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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87.4%7mg

Iron

11.5%0.92mg

7 mgvs0.92 mg

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

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36.5%153mg

Magnesium

24.3%102mg

153 mgvs102 mg

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

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202%4.65mg

Manganese

10.2%0.23mg

4.65 mgvs0.23 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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65%455mg

Phosphorus

24.8%173mg

455 mgvs173 mg

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

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24%818mg

Potassium

53.7%1827mg

818 mgvs1827 mg

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

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20.7%11.4μg

Selenium

11.4 μgvsNA μg

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

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50%750mg

Sodium

0%0mg

750 mgvs0 mg

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

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35.6%3.92mg

Zinc

5.57%0.61mg

3.92 mgvs0.61 mg

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

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12%446g

Water

24%881g

446 gvs881 g

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

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Lets compare vitamin content per 500 calories of Canned low Salt Chickpeas with Liquids vs Valencia Oranges:

Canned Chickpeas Solids and Liquids low Salt have 4.2 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 21.6 times more Vitamin A, 4.9 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9 and 871 times more Vitamin C than Canned Chickpeas Solids and Liquids low Salt.
Both Canned Chickpeas Solids and Liquids low Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned low Salt Chickpeas with Liquids vs Valencia Oranges:

Canned Chickpeas Solids and Liquids low Salt have 2.3 times more Copper, 7.6 times more Iron, 1.5 times more Magnesium, 19.8 times more Manganese, 2.6 times more Phosphorus, more Sodium and 6.4 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Calcium, 2.2 times more Potassium and 2 times more Water than Canned Chickpeas Solids and Liquids low Salt.

Comparison of macro-nutrients per 500 calories:

Canned Chickpeas Solids and Liquids low Salt have 3.6 times more Fat, 10.7 times more Omega 6 and 2.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Canned Chickpeas Solids and Liquids low Salt.
Both Canned Chickpeas Solids and Liquids low Salt and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Fiber per 500 kcal.
Both Canned Chickpeas Solids and Liquids low Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned low Salt Chickpeas with LiquidsVS Boiled Catjang Cowpeas with SaltValencia OrangesVS Boiled Catjang Cowpeas with SaltCanned low Salt Chickpeas with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned low Salt Chickpeas with LiquidsVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned low Salt Chickpeas with Liquids or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: