Comparing Nutrients in 14 ounces Frozen Edamame VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Edamame	Boiled Carrots	Recommended Dietary Allowance
Energy	15% 433kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	25% 32.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	19% 13.7g	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	1.15% 0.83g	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 10.7g	g per day for Men 19-50 years
Fiber	50% 19g	31.3% 12g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	46.7% 0.61mg	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	301% 1203μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.86mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Carrots	Recommended Dietary Allowance
Calcium	24% 238mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	105% 8.37mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	26.7% 0.62mg	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	91% 639mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.06% 298g	9.67% 358g	3700g per day for Men 19-50 years

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

• Frozen Edamame, Unprepared has 2.3 times more Vitamin B1, 6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 21.6 times more Vitamin B9, 2.7 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Vitamin E than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Frozen Edamame vs Boiled Carrots:

• Frozen Edamame, Unprepared has 2 times more Calcium, 19.1 times more Copper, 6.2 times more Iron, 6.1 times more Magnesium, 6.5 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium and 6.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.7 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Edamame, Unprepared has 3.1 times more Energy, 26.3 times more Fat, 1.6 times more Fiber and 14.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Boiled and Drained Carrots have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Edamame, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.