Comparing Nutrients in 14 ounces Frozen Edamame VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Garlic	16%	3%	81%

Macro Nutrients

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	15% 433kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	5.35% 0.91g	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	101% 131g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	5.47% 3.97g	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	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	% 4.5g	NA	g per day for Men 19-50 years
Fiber	50% 19g	22% 8.33g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	47.3% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	377% 4.9mg	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	2.98% 12μg	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	138% 124mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	24% 238mg	72% 718mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	132% 1.2mg	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	105% 8.37mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	289% 6.64mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	NA	102% 56.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	8.06% 298g	6.3% 232g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Garlic per 14 oz

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

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

• 14 ounces of Frozen Edamame have 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 101 times more Vitamin B9, 9 times more Vitamin E and 18.5 times more Vitamin K than Garlic.
• While 14 oz of Raw Garlic contain 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Frozen Edamame vs Garlic:

• 14 ounces of Frozen Edamame have 1.2 times more Iron, 2.4 times more Magnesium, 1.2 times more Potassium and 1.3 times more Water than Garlic.
• While 14 oz of Raw Garlic contain 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic contain similar levels of Copper, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Edamame have 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Garlic.
• While 14 oz of Raw Garlic contain 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame, Unprepared.