Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Frozen Edamame:
Raw Navel Oranges have 9.7 times more Vitamin C than Prepared Frozen Edamame.
While Prepared Frozen Edamame contains 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.
Both Raw Navel Oranges and Prepared Frozen Edamame have similar amounts of Vitamin A per 7 oz.
Both Raw Navel Oranges as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Navel Oranges vs Cooked Frozen Edamame:
Prepared Frozen Edamame contains 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, more Selenium and 17.1 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Prepared Frozen Edamame have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Navel Oranges have 1.4 times more Carbohydrate, 3.9 times more Sugars and 18.8 times more Fructose than Prepared Frozen Edamame.
While Prepared Frozen Edamame contains 2.5 times more Energy, 34.7 times more Fat, 36.5 times more Saturated 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.
Both Raw Navel Oranges as well as Prepared Frozen Edamame have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.