Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	17% 490kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	30% 22g	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	NA	1.66% 1.2g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	65.8% 25g	137% 52g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	77% 1mg	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	98% 390μg	778% 3110μg	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	539% 485mg	67.8% 61mg	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	NA	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	40% 400mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	383% 3.45mg	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	11.3% 0.9mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	445% 10.2mg	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	24.3% 170mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19.7% 728g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 8 times more Vitamin C than Prepared Frozen Edamame.
• While Prepared Frozen Edamame contains 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Prepared Frozen Edamame have similar amounts of Vitamin A per 1 kg.
• Both Raw Valencia Oranges as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Frozen Edamame contains 1.6 times more Calcium, 9.3 times more Copper, 25.2 times more Iron, 6.4 times more Magnesium, 44.5 times more Manganese, 9.9 times more Phosphorus, 2.4 times more Potassium and 22.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Prepared Frozen Edamame have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.3 times more Carbohydrate than Prepared Frozen Edamame.
• While Prepared Frozen Edamame contains 2.5 times more Energy, 17.3 times more Fat, 17.7 times more Saturated Fat, 22.4 times more Omega 3, 40.7 times more Omega 6, 2.1 times more Fiber and 11.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Prepared Frozen Edamame have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.