Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Frozen Edamame	Florida Oranges	Recommended Dietary Allowance
Energy	41.7% 1210kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	30% 22g	126% 91g	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	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Florida 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	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	63% 630mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	49.7% 1690mg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.7% 728g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Edamame versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Frozen Edamame has 2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 18.3 times more Vitamin B9, 3.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 7.4 times more Vitamin C than Prepared Frozen Edamame.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Prepared Frozen Edamame as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Edamame has 1.5 times more Calcium, 8.8 times more Copper, 25.2 times more Iron, 6.4 times more Magnesium, 42.7 times more Manganese, 14.1 times more Phosphorus, 2.6 times more Potassium and 17.1 times more Zinc than Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Prepared Frozen Edamame as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Edamame has 2.6 times more Energy, 24.8 times more Fat, 32.5 times more Omega 3, 57.8 times more Omega 6, 2.2 times more Fiber and 17 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Carbohydrate and 4.2 times more Sugars than Prepared Frozen Edamame.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein