Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Edamame	Oranges	Recommended Dietary Allowance
Energy	41.7% 1210kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	90% 118g	130g per day for Men 19-50 years
Sugars	30% 22g	129% 94g	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	1.66% 1.2g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	137% 52g	63% 24g	38g per day for Men 19-50 years
Protein	213% 119g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Oranges	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	46% 0.6mg	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	778% 3110μg	75% 300μg	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	67.8% 61mg	591% 532mg	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	45.3% 6.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Oranges	Recommended Dietary Allowance
Calcium	63% 630mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	50% 0.45mg	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	284% 22.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	11% 0.25mg	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	241% 1690mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19.7% 728g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Edamame vs Oranges:

• Prepared Frozen Edamame has 1.4 times more Vitamin A, 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 10.4 times more Vitamin B9, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 8.7 times more Vitamin C than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Edamame vs Oranges:

• Prepared Frozen Edamame has 1.6 times more Calcium, 7.7 times more Copper, 22.7 times more Iron, 6.4 times more Magnesium, 41 times more Manganese, 12.1 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Selenium and 19.6 times more Zinc than Raw Oranges.
• Both Prepared Frozen Edamame and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Frozen Edamame has 2.6 times more Energy, 43.3 times more Fat, 41.3 times more Saturated Fat, 51.1 times more Omega 3, 99.6 times more Omega 6, 2.2 times more Fiber and 12.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 4.3 times more Sugars than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.