Comparing Nutrients in 7 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	3.35% 97kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	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	19% 25g	11.6% 15g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.24g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel Oranges	Frozen Edamame	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.5% 0.058mg	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	6.52% 45.6mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Edamame per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Frozen Edamame:

• 7 ounces of Navel Oranges have 6.1 times more Vitamin C than Frozen Edamame.
• While 7 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.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Edamame:

• 7 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 seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein