Comparing Nutrients in 1 kilogram Frozen Edamame VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Energy	37.6% 1090kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	119% 155g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	2.9% 2.1g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	126% 48g	118% 45g	38g per day for Men 19-50 years
Protein	200% 112g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	758% 3030μg	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Calcium	60% 600mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	264% 21mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	230% 1610mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	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	120% 13mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.3% 752g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Frozen Edamame vs Oranges with Peel :

• 1 kilogram of Frozen Edamame has 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 10.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.3 times more Vitamin C than Frozen Edamame, Unprepared.

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

• 1 kilogram of Frozen Edamame has 5.7 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 7.3 times more Phosphorus, 2.5 times more Potassium and 12 times more Zinc than Oranges with Peel .
• Both Frozen Edamame and Oranges with Peel contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Edamame has 1.7 times more Energy, 15.8 times more Fat and 8.6 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oranges with Peel offer comparable quantities of Fiber per one kilogram.