Comparing Nutrients in 14 ounces Cooked Frozen Edamame VS Boiled Escarole

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	16.6% 480kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	1.6% 0.27g	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	9.37% 12g	130g per day for Men 19-50 years
Sugars	12% 8.65g	1.26% 0.91g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	41.5% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	65.6% 3.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.9% 0.064mg	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	77.4% 310μg	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	14.6% 13mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	701% 841μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	25% 250mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.66% 26.6μg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	66.4% 1.53mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	28.6% 972mg	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	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	7.8% 289g	10% 374g	3700g per day for Men 19-50 years

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

• Prepared Frozen Edamame has 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 6.3 times more Vitamin A, 2.1 times more Vitamin B5 and 7.9 times more Vitamin K than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Prepared Frozen Edamame has 1.4 times more Calcium, 4 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 2 times more Zinc than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 3.2 times more Sodium and 1.3 times more Water than Prepared Frozen Edamame.

Comparison of macro-nutrients per 14 ounces:

• Prepared Frozen Edamame has 8.1 times more Energy, 28.9 times more Fat, 14.8 times more Saturated Fat, 29.8 times more Omega 3, 26 times more Omega 6, 2.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Escarole without Salt.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.