Comparing Nutrients in 5 ounces 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	2.4% 69.5kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.85% 3.5g	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	0.41% 0.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	14.7% 0.19mg	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	107% 429μg	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	93% 83.8mg	15.3% 13.7mg	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	1.4% 0.21mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	51% 0.46mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	62.2% 1.43mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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% 1.87mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Edamame per 5 oz

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

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

• 5 ounces of Navel Oranges have 6.1 times more Vitamin C than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 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.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K

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

• 5 oz of Frozen Edamame, Unprepared contain 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 five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.6 times more Carbohydrate, 3.4 times more Sugars and 10.7 times more Fructose than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 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.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein