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

Macros Ratio

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

Macro Nutrients

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	12% 8.65g	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	0.66% 0.48g	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	% 4.45g	g per day for Men 19-50 years
Fiber	5.22% 2g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30.5% 0.4mg	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	5.95% 24μg	309% 1234μg	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	44.5% 40mg	27% 24.2mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	88.3% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	10.3% 103mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	152% 1.37mg	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	9.92% 0.79mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	177% 4.06mg	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	7.37% 51.6mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	10.2% 379g	7.8% 289g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of White Gourd-flowered have 1.7 times more Vitamin C than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 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 Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of White Gourd-flowered have 1.3 times more Water than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 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 Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Prepared Frozen Edamame contain 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 Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered provide inadequate amounts of Energy, Omega 6, Fiber and Protein