Comparing Nutrients in 14 ounces Frozen Edamame VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Edamame	Florida Oranges	Recommended Dietary Allowance
Energy	15% 433kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	35.2% 46g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	50% 36.3g	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	1.15% 0.83g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	50% 19g	25% 9.53g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	15.6% 0.2mg	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	301% 1203μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	198% 179mg	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	19% 2.86mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Florida Oranges	Recommended Dietary Allowance
Calcium	24% 238mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	17% 0.15mg	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	105% 8.37mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	4.14% 0.095mg	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	91% 639mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.06% 298g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Edamame versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Edamame vs Florida Oranges:

• 14 ounces of Frozen Edamame have 1.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 17.8 times more Vitamin B9, 4 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4.6 times more Vitamin C than Frozen Edamame, Unprepared.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Frozen Edamame vs Florida Oranges:

• 14 ounces of Frozen Edamame have 1.4 times more Calcium, 8.3 times more Copper, 23.4 times more Iron, 6.1 times more Magnesium, 42.1 times more Manganese, 13.4 times more Phosphorus, 2.9 times more Potassium and 16.5 times more Zinc than Florida Oranges.
• Both Frozen Edamame and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Edamame have 2.4 times more Energy, 22.5 times more Fat, 2 times more Fiber and 16 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.5 times more Carbohydrate and 3.7 times more Sugars than Frozen Edamame, Unprepared.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein