Comparing Nutrients in 14 ounces Boiled Broccoli VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Broccoli	Frozen Edamame	Recommended Dietary Allowance
Energy	4.8% 139kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	13.6% 9.84g	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	4.05% 2.94g	1.15% 0.83g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 4.5g	g per day for Men 19-50 years
Fiber	34.5% 13g	50% 19g	38g per day for Men 19-50 years
Protein	17% 9.45g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	41.2% 0.54mg	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	107% 429μg	301% 1203μg	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	286% 258mg	42.8% 38.5mg	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	38.4% 5.75mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Edamame	Recommended Dietary Allowance
Calcium	16% 159mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	174% 4mg	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	38% 266mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Edamame per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Frozen Edamame:

• 14 ounces of Boiled Broccoli have 1.5 times more Vitamin B6, 6.7 times more Vitamin C, 2 times more Vitamin E and 4.5 times more Vitamin K than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Edamame provide similar amounts of Vitamin B5 per 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Frozen Edamame:

• 14 ounces of Boiled Broccoli have 6.8 times more Sodium than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.5 times more Calcium, 5.3 times more Copper, 3.1 times more Iron, 2.9 times more Magnesium, 5.2 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Edamame contain similar levels of Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Edamame, Unprepared contain 3.1 times more Energy, 11.5 times more Fat, 1.8 times more Sugars, 1.5 times more Fiber and 4.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Edamame offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy