Comparing Nutrients in 100 calories Cooked Frozen Edamame VS Boiled White Gourd-flowered

Weight per 100 calories

• Cooked Frozen Edamame: 82.6g
• Boiled White Gourd-flowered: 667g

Cooked Frozen Edamame has 8.1 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Edamame or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Cooked Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.5g	0.35% 0.06g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	NA	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	21% 8g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.36% 0.083mg	19.5% 0.25mg	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	6.67% 26.7μg	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	63% 56.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	5.2% 52mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	19.3% 0.17mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	19% 0.44mg	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	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	1.63% 60g	17% 635g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Edamame or Boiled White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Cooked Frozen Edamame vs Boiled White Gourd-flowered :

• 100 calories of Cooked Frozen Edamame have 9.6 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 3.4 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.2 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Prepared Frozen Edamame as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Edamame vs Boiled White Gourd-flowered :

• 100 calories of Cooked Frozen Edamame have 1.6 times more Copper, 1.9 times more Manganese and 1.6 times more Phosphorus than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 3.1 times more Calcium, 1.4 times more Magnesium, 3.1 times more Potassium, 2 times more Selenium, 4.1 times more Zinc and 10.6 times more Water than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Boiled White Gourd-flowered contain similar levels of Iron per 100 calories.
• 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 32.2 times more Fat, 24.7 times more Omega 6 and 2.5 times more Protein than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 3.3 times more Carbohydrate and 1.9 times more Fiber than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Boiled White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6