Comparing Nutrients in 14 ounces Frozen Edamame VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Edamame	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	15% 433kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	2.26% 0.38g	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	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	20% 7.54g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	24% 238mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	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	11.7% 0.27mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	22.3% 758mg	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	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.06% 298g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Tomatoes in Juice with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Edamame vs Tomatoes in Juice with Salt:

• 14 ounces of Frozen Edamame have 4.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 1.2 times more Vitamin B6, 37.9 times more Vitamin B9, 1.2 times more Vitamin E and 12.1 times more Vitamin K than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.8 times more Vitamin B1 and 1.3 times more Vitamin C than Frozen Edamame, Unprepared.

Comparing minerals per 14 ounces for Frozen Edamame vs Tomatoes in Juice with Salt:

• 14 ounces of Frozen Edamame have 1.8 times more Calcium, 6.2 times more Copper, 3.7 times more Iron, 6.1 times more Magnesium, 14.9 times more Manganese, 9.5 times more Phosphorus, 2.5 times more Potassium and 11 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19.2 times more Sodium and 1.3 times more Water than Frozen Edamame, Unprepared.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Edamame have 6.8 times more Energy, 18.9 times more Fat, 2.2 times more Carbohydrate, 2.5 times more Fiber and 14.2 times more Protein than Tomatoes in Juice with Salt.
• Both Frozen Edamame and Tomatoes in Juice with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein