Comparing Nutrients in 14 ounces Boiled Escarole VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Escarole	Frozen Edamame	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.37% 12g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	13.6% 9.84g	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	NA	1.15% 0.83g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	29.2% 11g	50% 19g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.74% 1.24mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.6% 3.28mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	41.2% 0.54mg	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	77.4% 310μg	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.6% 13mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	701% 841μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Edamame	Recommended Dietary Allowance
Calcium	18.3% 183mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.66% 26.6μg	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	35.7% 2.86mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	174% 4mg	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	12.5% 87.3mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	10% 374g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Frozen Edamame per 14 oz

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

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

• 14 ounces of Boiled Escarole have 1.5 times more Vitamin B5 and 6.7 times more Vitamin K than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, 8.4 times more Vitamin B6, 3.9 times more Vitamin B9, 2.9 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6

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

• 14 ounces of Boiled Escarole have 1.3 times more Water than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Edamame, Unprepared contain 7.3 times more Energy, 26.3 times more Fat, 2.5 times more Carbohydrate, 10.8 times more Sugars, 1.7 times more Fiber and 9.8 times more Protein than Boiled and Drained Escarole without Salt.
• 14 ounces of Boiled Escarole provide inadequate amounts of Energy