Comparing Nutrients in 100 calories Cooked Frozen Edamame VS Garlic

Weight per 100 calories

• Cooked Frozen Edamame: 82.6g
• Garlic: 67g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Frozen Edamame or Garlic?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Garlic	16%	3%	81%

Macro Nutrients

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.5g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.66% 7.36g	17% 22g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	0.93% 0.67g	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	0.14% 0.099g	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	% 0.93g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	7.62% 4.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	5.68% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.36% 0.083mg	63.8% 0.83mg	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	64.3% 257μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.6% 5.04mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.75% 0.56mg	0.36% 0.054mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	0.95% 1.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	5.2% 52mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	22.3% 0.2mg	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	23.5% 1.88mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	4% 16.8mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	48.8% 1.12mg	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	20% 140mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.08% 0.78mg	11mg per day for Men 19-50 years
Water	1.63% 60g	1.06% 39.3g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS Garlic Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Edamame or Garlic?

Lets compare vitamin content per 100 calories of Cooked Frozen Edamame vs Garlic:

• 100 calories of Cooked Frozen Edamame have 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 127.7 times more Vitamin B9, 10.5 times more Vitamin E and 19.3 times more Vitamin K than Garlic.
• While 100 kcal of Raw Garlic contain 10 times more Vitamin B6 and 4.2 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Garlic provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Prepared Frozen Edamame as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Edamame vs Garlic:

• 100 calories of Cooked Frozen Edamame have 1.4 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Garlic.
• While 100 kcal of Raw Garlic contain 2.3 times more Calcium, 1.3 times more Manganese and 14.4 times more Selenium than Prepared Frozen Edamame.
• 100 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Edamame have 12.8 times more Fat, 22 times more Omega 3, 9.6 times more Omega 6, 2.7 times more Sugars, 3 times more Fiber and 2.3 times more Protein than Garlic.
• While 100 kcal of Raw Garlic contain 3 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Garlic offer comparable quantities of Energy per 100 calories.
• 100 calories of Garlic provide inadequate amounts of Omega 3 and Omega 6