Comparing Nutrients in 14 ounces Cooked Frozen Edamame VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	16.6% 480kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	0.025% 0.008g	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	0.21% 0.036g	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	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	12% 8.65g	NA	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	5.22% 2g	38g per day for Men 19-50 years
Protein	84.4% 47.3g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	White Gourd-flowered	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	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.2% 0.16mg	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	5.95% 24μg	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	44.5% 40mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Calcium	25% 250mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	11.5% 0.1mg	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	9.92% 0.79mg	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	11.4% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	17.5% 595mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.8% 289g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS White Gourd-flowered per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Edamame vs White Gourd-flowered :

• 14 ounces of Cooked Frozen Edamame have 6.9 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 51.8 times more Vitamin B9 than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 1.7 times more Vitamin C than Prepared Frozen Edamame.
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Prepared Frozen Edamame as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Edamame vs White Gourd-flowered :

• 14 ounces of Cooked Frozen Edamame have 2.4 times more Calcium, 13.3 times more Copper, 11.4 times more Iron, 5.8 times more Magnesium, 15.5 times more Manganese, 13 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 1.3 times more Water than Prepared Frozen Edamame.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Prepared Frozen Edamame as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Edamame have 8.6 times more Energy, 260 times more Fat, 199.1 times more Omega 6, 2.6 times more Carbohydrate, 10.4 times more Fiber and 19.2 times more Protein than White Gourd-flowered .
• 14 ounces of White Gourd-flowered provide inadequate amounts of Energy, Omega 6, Fiber and Protein