Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	10% 290kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	68.5% 89g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	30% 22g	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	1.66% 1.2g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	79% 30g	137% 52g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	77% 1mg	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	235% 940μg	778% 3110μg	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	759% 683mg	67.8% 61mg	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	90% 13.5mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	41% 410mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	383% 3.45mg	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	90% 7.2mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	445% 10.2mg	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	84.3% 590mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Edamame per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cooked Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cooked Frozen Edamame:

• 1 kilogram of Frozen Broccoli Spears has 3.8 times more Vitamin A, 1.8 times more Vitamin B6, 11.2 times more Vitamin C, 2 times more Vitamin E and 3.8 times more Vitamin K than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Frozen Broccoli Spears.
• 1 kilogram of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cooked Frozen Edamame:

• 1 kilogram of Frozen Broccoli Spears has 2.4 times more Selenium and 1.2 times more Water than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 1.5 times more Calcium, 9.6 times more Copper, 3.2 times more Iron, 4 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Frozen Broccoli Spears.
• 1 kilogram of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Prepared Frozen Edamame contains 4.2 times more Energy, 15.3 times more Fat, 2.9 times more Omega 3, 48.4 times more Omega 6, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6