Comparing Nutrients in 14 ounces Cooked Frozen Edamame VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Cooked Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Energy	16.6% 480kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.2% 35.4g	26.7% 34.6g	130g per day for Men 19-50 years
Sugars	12% 8.65g	17.5% 12.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.45g	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.3% 0.34mg	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	14% 55.6μg	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	27% 24.2mg	5.73% 5.16mg	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	18% 2.7mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Calcium	25% 250mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	26% 0.23mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	19.5% 0.45mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	7.8% 289g	9.6% 356g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Edamame have 2.6 times more Vitamin B1, 7.8 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5, 22.2 times more Vitamin B9, 4.7 times more Vitamin C, 1.7 times more Vitamin E and 9.2 times more Vitamin K than Boiled Eggplant.
• Both Cooked Frozen Edamame and Boiled Eggplant provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared Frozen Edamame as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Edamame have 10.5 times more Calcium, 5.8 times more Copper, 9.1 times more Iron, 5.8 times more Magnesium, 9.1 times more Manganese, 11.3 times more Phosphorus, 3.5 times more Potassium and 11.4 times more Zinc than Boiled Eggplant.
• 14 ounces of Boiled Eggplant lack sufficient amounts of Calcium and Zinc
• Both Prepared Frozen Edamame as well as Boiled and Drained Eggplant lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Edamame have 3.5 times more Energy, 22.6 times more Fat, 23.9 times more Omega 3, 23 times more Omega 6, 2.1 times more Fiber and 14.3 times more Protein than Boiled Eggplant.
• While 14 oz of Boiled and Drained Eggplant contain 1.5 times more Sugars than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Boiled Eggplant offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein