Comparing Nutrients in 14 ounces Cooked Frozen Edamame VS Endive

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Endive	25%	9%	66%

Macro Nutrients

	Cooked Frozen Edamame	Endive	Recommended Dietary Allowance
Energy	16.6% 480kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	1.75% 0.3g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	12% 8.65g	1.37% 0.99g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Endive	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.1% 0.079mg	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	141% 564μg	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	28.7% 25.8mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	764% 917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Endive	Recommended Dietary Allowance
Calcium	25% 250mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	43.7% 0.39mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	72.5% 1.67mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	7.8% 289g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Endive per 14 oz

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

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

• 14 ounces of Cooked Frozen Edamame have 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 5 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.5 times more Vitamin E than Endive.
• While 14 oz of Raw Endive contain 7.2 times more Vitamin A, 2.3 times more Vitamin B5 and 8.7 times more Vitamin K than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Endive provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• 14 ounces of Endive have insufficient amounts of Vitamin B6
• Both Prepared Frozen Edamame as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Edamame have 1.2 times more Calcium, 3.5 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 2.4 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Endive.
• While 14 oz of Raw Endive contain 1.3 times more Water than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Raw Endive lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Edamame have 7.1 times more Energy, 26 times more Fat, 27.5 times more Omega 3, 23.9 times more Omega 6, 2.7 times more Carbohydrate, 8.7 times more Sugars, 1.7 times more Fiber and 9.5 times more Protein than Endive.
• 14 ounces of Endive provide inadequate amounts of Energy, Omega 3 and Omega 6