Comparing Nutrients in 1 kilogram Navel Oranges VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Navel Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	17% 490kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	68.5% 89g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 11g	g per day for Men 19-50 years
Fiber	58% 22g	137% 52g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Navel 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	56.7% 0.68mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	43% 430mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19.7% 728g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Navel Oranges has 9.7 times more Vitamin C than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 2.9 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 9.1 times more Vitamin B9, 4.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Prepared Frozen Edamame contains 1.5 times more Calcium, 8.8 times more Copper, 17.5 times more Iron, 5.8 times more Magnesium, 35.3 times more Manganese, 7.3 times more Phosphorus, 2.6 times more Potassium and 17.1 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Carbohydrate, 3.9 times more Sugars and 18.8 times more Fructose than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 2.5 times more Energy, 34.7 times more Fat, 39.8 times more Omega 3, 77.9 times more Omega 6, 2.4 times more Fiber and 13.1 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein