Comparing Nutrients in 7 ounces Frozen Edamame VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Frozen Edamame	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	7.46% 216kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	51.7% 67g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	81.2% 59g	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	0.57% 0.42g	20.7% 15g	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	% 0g	% 13g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 31g	g per day for Men 19-50 years
Fiber	25% 9.53g	5.22% 2g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	39.7% 0.52mg	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	150% 601μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.4% 19.2mg	319% 287mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	12% 119mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	52.3% 4.2mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	10% 0.23mg	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	45.6% 319mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Frozen Orange Juice Concentrate with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Edamame versus 7 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Edamame vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Frozen Edamame have 1.5 times more Vitamin B2, 3.9 times more Vitamin B9 and 78.5 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 14.9 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Frozen Edamame vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Frozen Edamame have 5.5 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 8.7 times more Manganese, 8.3 times more Zinc and 1.2 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 9.6 times more Calcium, 1.9 times more Phosphorus and 1.3 times more Potassium than Frozen Edamame, Unprepared.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 18.9 times more Fat, 4.8 times more Fiber and 4.7 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 1.3 times more Energy, 4.4 times more Carbohydrate, 12 times more Sugars and 36 times more Fructose than Frozen Edamame, Unprepared.