Comparing Nutrients in 7 ounces Frozen EdamameVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Frozen Edamame

38%

36%

26%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Frozen Edamamevs Valencia Oranges

7.46%216kcal

Energy

3.35%97kcal

216 kcalvs97 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.68%9.4g

Fat

0.61%0.6g

9.4 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.22%0.069g

NA gvs0.069 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2%0.032g

NA gvs0.032 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.51%0.087g

NA gvs0.087 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.6%15g

Carbohydrate

18%23.6g

15 gvs23.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.8%4.92g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.92 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.57%0.42g

Fructose

≤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]

0.42 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.24g

Sucrose

2.24 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

13%4.96g

9.53 gvs4.96 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.8%22.3g

Protein

3.7%2.06g

22.3 gvs2.06 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Edamamevs Valencia Oranges

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

NA μgvs24 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25%0.3mg

Vitamin B1

14.4%0.17mg

Thiamine

0.3 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.5%0.53mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.53 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.84mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

1.84 mgvs0.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.2%1.06mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

1.06 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.6%0.27mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.27 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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150%601μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

601 μgvs77.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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21.4%19.2mg

Vitamin C

107%96mg

Ascorbic acid

19.2 mgvs96 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.53%1.43mg

Vitamin E

Tocopherols and Tocotrienols

1.43 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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52%62.3μg

Vitamin K

Phytomenadione or phylloquinone

62.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Edamamevs Valencia Oranges

12%119mg

Calcium

7.94%79.4mg

119 mgvs79.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71.4%0.64mg

Copper

8.16%0.073mg

0.64 mgvs0.073 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52.3%4.2mg

Iron

2.23%0.18mg

4.2 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%121mg

Magnesium

4.72%20mg

121 mgvs20 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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87%2mg

Manganese

2%0.046mg

2 mgvs0.046 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.6%319mg

Phosphorus

4.8%33.7mg

319 mgvs33.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

10.4%355mg

957 mgvs355 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0%0mg

12 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.6mg

Zinc

1.1%0.12mg

2.6 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.03%149g

Water

4.63%171g

149 gvs171 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Frozen Edamame, Unprepared has 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.8 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5 times more Vitamin C than Frozen Edamame, Unprepared.

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

Frozen Edamame, Unprepared has 1.5 times more Calcium, 8.8 times more Copper, 23.4 times more Iron, 6.1 times more Magnesium, 43.9 times more Manganese, 9.5 times more Phosphorus, 2.7 times more Potassium and 22 times more Zinc than Raw Valencia Oranges.
Both Frozen Edamame, Unprepared and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Edamame, Unprepared has 2.2 times more Energy, 15.8 times more Fat, 1.9 times more Fiber and 10.8 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen EdamameVS Cooked Frozen EdamameValencia OrangesVS Cooked Frozen EdamameFrozen EdamameVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Frozen EdamameVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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