Comparing Nutrients in 14 ounces Cooked Frozen Edamame VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Energy	16.6% 480kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	NA	32g per day for Men 19-50 years
Omega 3	89% 1.42g	NA	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27.2% 35.4g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	12% 8.65g	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	0.66% 0.48g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.45g	% 4.5g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	50% 19g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	309% 1234μg	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	27% 24.2mg	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	18% 2.7mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Calcium	25% 250mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	113% 9mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	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	96% 671mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	7.8% 289g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Frozen Edamame per 14 oz

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

• 14 ounces of Cooked Frozen Edamame have 1.3 times more Vitamin B1 than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Edamame vs Frozen Edamame:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of minerals per 14 oz
• Both Cooked Frozen Edamame and Frozen Edamame contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Cooked Frozen Edamame and Frozen Edamame offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.