Comparing Nutrients in 14 ounces Broccoli Raab VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Broccoli Raab	Frozen Edamame	Recommended Dietary Allowance
Energy	3% 87.3kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 4.5g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	50% 19g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Edamame	Recommended Dietary Allowance
Calcium	43% 429mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	143% 1.3mg	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	106% 8.5mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Edamame per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab 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 Broccoli Raab vs Frozen Edamame:

• 14 ounces of Broccoli Raab have 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.1 times more Vitamin C, 2.3 times more Vitamin E and 7.1 times more Vitamin K than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 2.1 times more Vitamin B2, 1.7 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Edamame provide similar amounts of Vitamin B1 per 14 ounces.

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

• 14 ounces of Broccoli Raab have 1.8 times more Calcium, 5.5 times more Sodium and 1.2 times more Water than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 7.7 times more Copper, 2.8 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Edamame contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Edamame, Unprepared contain 5 times more Energy, 9.7 times more Fat, 2.7 times more Carbohydrate, 6.5 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy