Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	41.7% 1210kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	30% 22g	3.17% 2.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	137% 52g	73.7% 28g	38g per day for Men 19-50 years
Protein	213% 119g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	12.3% 0.16mg	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	195% 780μg	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	67.8% 61mg	36.7% 33mg	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	45.3% 6.8mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	63% 630mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	167% 3.85mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	19.7% 728g	25.5% 943g	3700g per day for Men 19-50 years

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

• Prepared Frozen Edamame has 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 6.3 times more Vitamin A, 2.1 times more Vitamin B5 and 7.9 times more Vitamin K than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Frozen Edamame has 1.4 times more Calcium, 4 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 2 times more Zinc than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 3.2 times more Sodium and 1.3 times more Water than Prepared Frozen Edamame.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Frozen Edamame has 8.1 times more Energy, 28.9 times more Fat, 14.8 times more Saturated Fat, 29.8 times more Omega 3, 26 times more Omega 6, 2.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Escarole without Salt.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.