Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Energy	41.7% 1210kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	30% 22g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	213% 119g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	71.5% 0.93mg	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	789% 710mg	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	45.3% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Calcium	63% 630mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19.7% 728g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Cooked Frozen Edamame has 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 10.4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.6 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Prepared Frozen Edamame as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Cooked Frozen Edamame has 6.1 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 7.7 times more Phosphorus, 2.2 times more Potassium and 12.5 times more Zinc than Oranges with Peel .
• Both Cooked Frozen Edamame and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Prepared Frozen Edamame as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Edamame has 1.9 times more Energy, 17.3 times more Fat, 22.4 times more Omega 3, 40.7 times more Omega 6 and 9.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6