Comparing Nutrients in 1 kilogram Frozen Edamame VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	37.6% 1090kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	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	73.7% 28g	38g per day for Men 19-50 years
Protein	200% 112g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	758% 3030μg	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	60% 600mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	264% 21mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	230% 1610mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	NA	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	120% 13mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	20.3% 752g	25.5% 943g	3700g per day for Men 19-50 years

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

• Frozen Edamame, Unprepared has 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, 8.4 times more Vitamin B6, 3.9 times more Vitamin B9, 2.9 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.5 times more Vitamin B5 and 6.7 times more Vitamin K than Frozen Edamame, Unprepared.

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

• Frozen Edamame, Unprepared has 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 2 times more Potassium and 1.9 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 Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Edamame, Unprepared has 7.3 times more Energy, 26.3 times more Fat, 2.5 times more Carbohydrate, 10.8 times more Sugars, 1.7 times more Fiber and 9.8 times more Protein than Boiled and Drained Escarole without Salt.
• Both Frozen Edamame, Unprepared as well as Boiled and Drained Escarole without Salt have insufficient amounts of Glucose and Sucrose in 1 kg.