Comparing Nutrients in 7 ounces Frozen Edamame VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Energy	7.46% 216kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Oranges with Peel	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Oranges with Peel	Recommended Dietary Allowance
Calcium	12% 119mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	12.6% 0.11mg	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	52.3% 4.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Edamame vs Oranges with Peel :

• 7 ounces of Frozen Edamame have 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 10.1 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 7.3 times more Vitamin C than Frozen Edamame, Unprepared.

Comparing minerals per 7 ounces for Frozen Edamame vs Oranges with Peel :

• 7 ounces of Frozen Edamame have 5.7 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 7.3 times more Phosphorus, 2.5 times more Potassium and 12 times more Zinc than Oranges with Peel .
• Both Frozen Edamame and Oranges with Peel contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 1.7 times more Energy, 15.8 times more Fat and 8.6 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oranges with Peel offer comparable quantities of Fiber per seven ounces.