Comparing Nutrients in 1 kilogram Frozen Edamame VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Frozen Edamame	Canned Orange Juice	Recommended Dietary Allowance
Energy	37.6% 1090kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	84.7% 110g	130g per day for Men 19-50 years
Sugars	34.2% 25g	121% 87.6g	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	2.9% 2.1g	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 40.6g	g per day for Men 19-50 years
Fiber	126% 48g	7.9% 3g	38g per day for Men 19-50 years
Protein	200% 112g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	24% 0.31mg	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	758% 3030μg	60% 240μg	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	108% 97mg	334% 301mg	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	48% 7.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Canned Orange Juice	Recommended Dietary Allowance
Calcium	60% 600mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	264% 21mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	9.13% 0.21mg	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	230% 1610mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.3% 752g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Edamame vs Canned Orange Juice:

• 1 kilogram of Frozen Edamame has 3.8 times more Vitamin B1, 12.6 times more Vitamin B2, 4.6 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 12.6 times more Vitamin B9, 3.6 times more Vitamin E and 314 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.1 times more Vitamin C than Frozen Edamame, Unprepared.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Frozen Edamame vs Canned Orange Juice:

• 1 kilogram of Frozen Edamame has 6 times more Calcium, 14.7 times more Copper, 21.1 times more Iron, 6.1 times more Magnesium, 48.1 times more Manganese, 9.5 times more Phosphorus, 2.6 times more Potassium and 33 times more Zinc than Canned Orange Juice.
• Both Frozen Edamame and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Edamame has 2.3 times more Energy, 31.5 times more Fat, 16 times more Fiber and 16.5 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.4 times more Carbohydrate, 3.5 times more Sugars and 11.6 times more Fructose than Frozen Edamame, Unprepared.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein