Comparing Nutrients in 100 calories Endive VS Frozen Edamame

Weight per 100 calories

• Endive: 588g
• Frozen Edamame: 92g

Frozen Edamame, Unprepared has 6.4 times more energy per unit of mass than Raw Endive, which is average in comparison to other foods. Endive having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Endive	Frozen Edamame	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	4.47% 4.34g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	4.78% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	5.37% 7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.14% 2.28g	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	NA	0.27% 0.19g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	48% 18.2g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13% 7.35g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Endive	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	70.6% 635μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	9.53% 0.12mg	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	209% 835μg	69.5% 278μg	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	42.5% 38.2mg	9.9% 8.9mg	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	17.3% 2.6mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1132% 1359μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Frozen Edamame	Recommended Dietary Allowance
Calcium	30.6% 306mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	64.7% 0.58mg	33% 0.3mg	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	61% 4.9mg	24% 1.94mg	8mg per day for Men 19-50 years
Magnesium	21% 88.2mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	40.3% 0.93mg	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	23.5% 165mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	54.3% 1847mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	NA	55μg per day for Men 19-50 years
Sodium	8.63% 129mg	0.37% 5.5mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.65mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	15% 552g	1.86% 69g	3700g per day for Men 19-50 years

Endive VS Frozen Edamame Nutrients Per 100 Kcal

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

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

• 100 calories of Endive have 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 10.8 times more Vitamin B5, 3 times more Vitamin B9, 4.3 times more Vitamin C, 3.9 times more Vitamin E and 47.2 times more Vitamin K than Frozen Edamame.
• Both Endive and Frozen Edamame provide similar amounts of Vitamin B6 per 100 calories.

Comparing minerals per 100 calories for Endive vs Frozen Edamame:

• 100 calories of Endive have 5.6 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 4.2 times more Potassium, 23.5 times more Sodium, 3.8 times more Zinc and 8 times more Water than Frozen Edamame.
• Both Endive and Frozen Edamame contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Endive have 2.8 times more Carbohydrate and 4.1 times more Fiber than Frozen Edamame.
• While 100 kcal of Frozen Edamame, Unprepared contain 3.7 times more Fat, 1.5 times more Sugars and 1.4 times more Protein than Raw Endive.
• Both Endive and Frozen Edamame offer comparable quantities of Energy per 100 calories.