Comparing Nutrients in 7 ounces Chilled Orange Juice VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Chilled Orange Juice	Frozen Edamame	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11.6% 15g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	6.8% 4.92g	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	6.1% 4.43g	0.57% 0.42g	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	% 4.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.96g	% 2.24g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	20.6% 0.27mg	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	9.43% 37.7μg	150% 601μg	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	74% 66.7mg	21.4% 19.2mg	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	2.65% 0.4mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Frozen Edamame	Recommended Dietary Allowance
Calcium	2.2% 22mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	71.4% 0.64mg	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	3.22% 0.26mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	87% 2mg	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	4.8% 33.7mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Frozen Edamame per 7 oz

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

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Frozen Edamame:

• 7 ounces of Chilled Orange Juice have 3.5 times more Vitamin C than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 3.3 times more Vitamin B1, 6.8 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 15.9 times more Vitamin B9, 3.6 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Chilled Orange Juice vs Frozen Edamame:

• 7 oz of Frozen Edamame, Unprepared contain 5.5 times more Calcium, 7.7 times more Copper, 16.2 times more Iron, 5.5 times more Magnesium, 43.9 times more Manganese, 9.5 times more Phosphorus, 2.7 times more Potassium and 18.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Frozen Edamame contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 1.5 times more Carbohydrate, 3.4 times more Sugars and 10.6 times more Fructose than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 2.2 times more Energy, 39.4 times more Fat, 16 times more Fiber and 16.5 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein