Comparing Nutrients in 100 calories Cooked Frozen Edamame VS Tomatoes

Weight per 100 calories

• Cooked Frozen Edamame: 82.6g
• Tomatoes: 556g

Cooked Frozen Edamame has 6.7 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Edamame or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Edamame	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.5g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.93g	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.36% 0.083mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.3% 257μg	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Tomatoes	Recommended Dietary Allowance
Calcium	5.2% 52mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	1.63% 60g	14% 525g	3700g per day for Men 19-50 years

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

• Prepared Frozen Edamame has 1.2 times more Vitamin B2 and 3.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 18.8 times more Vitamin A, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.4 times more Vitamin B6, 15.1 times more Vitamin C, 5.3 times more Vitamin E and 2 times more Vitamin K than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Prepared Frozen Edamame as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Prepared Frozen Edamame has 1.3 times more Iron, 1.3 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Potassium, 5.6 times more Sodium and 8.7 times more Water than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Prepared Frozen Edamame has 3.9 times more Fat, 3.3 times more Saturated Fat, 17.8 times more Omega 3, 3.3 times more Omega 6 and 2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.9 times more Carbohydrate, 8.1 times more Sugars, 76.7 times more Fructose and 1.6 times more Fiber than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Prepared Frozen Edamame as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.