Comparing Nutrients in 14 ounces Navel Oranges VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Energy	6.7% 194kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	13.6% 9.84g	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	12.3% 8.93g	1.15% 0.83g	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 4.5g	g per day for Men 19-50 years
Fiber	23% 8.73g	50% 19g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	41.2% 0.54mg	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	33.7% 135μg	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Calcium	17% 171mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	143% 1.3mg	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	6.45% 0.52mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	174% 4mg	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	13% 91mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Edamame per 14 oz

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

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

• 14 ounces of Navel Oranges have 6.1 times more Vitamin C than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 8.9 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K

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

• 14 oz of Frozen Edamame, Unprepared contain 1.4 times more Calcium, 8.3 times more Copper, 16.2 times more Iron, 5.5 times more Magnesium, 34.8 times more Manganese, 7 times more Phosphorus, 2.9 times more Potassium and 16.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Edamame contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.6 times more Carbohydrate, 3.4 times more Sugars and 10.7 times more Fructose than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 2.2 times more Energy, 31.5 times more Fat, 2.2 times more Fiber and 12.3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein