Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Energy	41.7% 1210kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	NA	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	105% 18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	58.5% 76g	130g per day for Men 19-50 years
Sugars	30% 22g	34.2% 25g	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	1.66% 1.2g	2.9% 2.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 11.3g	g per day for Men 19-50 years
Fiber	137% 52g	126% 48g	38g per day for Men 19-50 years
Protein	213% 119g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	104% 1.35mg	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	778% 3110μg	758% 3030μg	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	67.8% 61mg	108% 97mg	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	45.3% 6.8mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Calcium	63% 630mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	360% 3.24mg	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	284% 22.7mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	439% 10mg	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	241% 1690mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	120% 13mg	11mg per day for Men 19-50 years
Water	19.7% 728g	20.3% 752g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Edamame has 1.3 times more Vitamin B1 than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per one kilogram.

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

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of minerals per 1 kg
• Both Cooked Frozen Edamame and Frozen Edamame contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Cooked Frozen Edamame and Frozen Edamame offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per one kilogram.