Comparing Nutrients in 1 kilogram Navel Oranges VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Energy	17% 490kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	58.5% 76g	130g per day for Men 19-50 years
Sugars	117% 85g	34.2% 25g	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	2.9% 2.1g	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	% 11.3g	g per day for Men 19-50 years
Fiber	58% 22g	126% 48g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	104% 1.35mg	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	758% 3030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	108% 97mg	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	10% 1.5mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Calcium	43% 430mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	360% 3.24mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	439% 10mg	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	230% 1610mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	120% 13mg	11mg per day for Men 19-50 years
Water	23.2% 860g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Edamame per 1 kg

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

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

• 1 kilogram of Navel Oranges has 6.1 times more Vitamin C than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 8.9 times more Vitamin B9, 4.8 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

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

• 1 kg of Frozen Edamame, Unprepared contains 1.4 times more Calcium, 8.3 times more Copper, 16.2 times more Iron, 5.5 times more Magnesium, 34.8 times more Manganese, 7 times more Phosphorus, 2.9 times more Potassium and 16.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Edamame contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.6 times more Carbohydrate, 3.4 times more Sugars and 10.7 times more Fructose than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.2 times more Energy, 31.5 times more Fat, 2.2 times more Fiber and 12.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein