Comparing Nutrients in 300 calories Florida Oranges VS Frozen Edamame

Weight per 300 calories

• Florida Oranges: 652g
• Frozen Edamame: 275g

Frozen Edamame, Unprepared has 2.4 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Florida Oranges	Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	16% 21g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	9.4% 6.83g	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	0.8% 0.58g	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	% 3.1g	g per day for Men 19-50 years
Fiber	41% 15.7g	34.8% 13.2g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	28.6% 0.37mg	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	27.7% 111μg	208% 834μg	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	326% 293mg	29.7% 26.7mg	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	7.83% 1.17mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	72% 86.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Edamame	Recommended Dietary Allowance
Calcium	28% 280mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	99% 0.89mg	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	7.34% 0.59mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	121% 2.78mg	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	11% 78.3mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	39% 1327mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.1% 16.5mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	15.4% 568g	5.6% 207g	3700g per day for Men 19-50 years

Florida Oranges VS Frozen Edamame Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Frozen Edamame?

Lets compare vitamin content per 300 calories of Florida Oranges vs Frozen Edamame:

• 300 calories of Florida Oranges have 1.6 times more Vitamin B1 and 11 times more Vitamin C than Frozen Edamame.
• While 300 kcal of Frozen Edamame, Unprepared contain 2.8 times more Vitamin B2, 7.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K

Comparing minerals per 300 calories for Florida Oranges vs Frozen Edamame:

• 300 calories of Florida Oranges have 1.7 times more Calcium and 2.7 times more Water than Frozen Edamame.
• While 300 kcal of Frozen Edamame, Unprepared contain 3.5 times more Copper, 9.9 times more Iron, 2.6 times more Magnesium, 17.8 times more Manganese, 5.7 times more Phosphorus and 7 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Edamame contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 3.6 times more Carbohydrate and 8.7 times more Sugars than Frozen Edamame.
• While 300 kcal of Frozen Edamame, Unprepared contain 9.5 times more Fat and 6.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Edamame offer comparable quantities of Energy and Fiber per 300 calories.