Comparing Nutrients in 14 ounces Cooked Frozen Edamame VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Energy	16.6% 480kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	2.8% 0.48g	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	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	12% 8.65g	9.3% 6.75g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	49% 0.64mg	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	11% 43.7μg	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	22% 20mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Calcium	25% 250mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	100% 0.9mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	39.5% 0.91mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.8% 289g	8.46% 313g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Edamame have 8 times more Vitamin B1, 4.6 times more Vitamin B2, 1.2 times more Vitamin B3, 1.9 times more Vitamin B5, 28.3 times more Vitamin B9, 1.2 times more Vitamin C, 2.6 times more Vitamin E and 267 times more Vitamin K than Ginger Root.
• While 14 oz of Raw Ginger Root contain 1.6 times more Vitamin B6 than Prepared Frozen Edamame.
• 14 ounces of Ginger Root have insufficient amounts of Vitamin E and Vitamin K
• Both Prepared Frozen Edamame as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Edamame have 3.9 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 5 times more Phosphorus and 4 times more Zinc than Ginger Root.
• Both Cooked Frozen Edamame and Ginger Root contain similar levels of Potassium per 14 ounces.
• 14 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Prepared Frozen Edamame as well as Raw Ginger Root lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Edamame have 1.5 times more Energy, 6.9 times more Fat, 10.5 times more Omega 3, 14.9 times more Omega 6, 1.3 times more Sugars, 2.6 times more Fiber and 6.5 times more Protein than Ginger Root.
• While 14 oz of Raw Ginger Root contain 2 times more Carbohydrate than Prepared Frozen Edamame.
• 14 ounces of Ginger Root provide inadequate amounts of Omega 6