Comparing Nutrients in 1 kilogram Frozen Edamame VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Energy	37.6% 1090kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	67% 87.3g	130g per day for Men 19-50 years
Sugars	34.2% 25g	44% 32g	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	2.9% 2.1g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	126% 48g	65.8% 25g	38g per day for Men 19-50 years
Protein	200% 112g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	66% 0.86mg	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	758% 3030μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Calcium	60% 600mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	65.6% 0.59mg	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	264% 21mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	49% 1.13mg	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	230% 1610mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.3% 752g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Boiled Eggplant per 1 kg

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

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

• 1 kilogram of Frozen Edamame has 2 times more Vitamin B1, 13.3 times more Vitamin B2, 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 21.6 times more Vitamin B9, 7.5 times more Vitamin C, 1.8 times more Vitamin E and 10.8 times more Vitamin K than Boiled Eggplant.
• 1 kilogram of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C

Comparing minerals per 1 kilogram for Frozen Edamame vs Boiled Eggplant:

• 1 kilogram of Frozen Edamame has 10 times more Calcium, 5.5 times more Copper, 8.4 times more Iron, 5.5 times more Magnesium, 8.9 times more Manganese, 10.7 times more Phosphorus, 3.9 times more Potassium and 11 times more Zinc than Boiled Eggplant.
• Both Frozen Edamame and Boiled Eggplant contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Eggplant lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Edamame has 3.1 times more Energy, 20.6 times more Fat, 1.9 times more Fiber and 13.5 times more Protein than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains 1.3 times more Sugars than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled Eggplant offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Eggplant provide inadequate amounts of Energy and Protein