Comparing Nutrients in 5 ounces 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	2.4% 69.5kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.26% 3.1g	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	4.4% 3.2g	0.23% 0.17g	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	% 2.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 1.6g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	11% 0.14mg	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	12% 48μg	110% 441μg	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	93% 83.8mg	9.6% 8.65mg	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	1.4% 0.21mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	54.3% 0.49mg	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	2.3% 0.18mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	63% 1.45mg	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	4.66% 32.6mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cooked Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cooked Frozen Edamame:

• 5 ounces of Navel Oranges have 9.7 times more Vitamin C than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 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.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cooked Frozen Edamame:

• 5 oz of Prepared Frozen Edamame contain 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.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.4 times more Carbohydrate, 3.9 times more Sugars and 18.8 times more Fructose than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 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.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein