Comparing Nutrients in 1 kilogram Frozen Edamame VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Garlic	16%	3%	81%

Macro Nutrients

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	37.6% 1090kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	254% 331g	130g per day for Men 19-50 years
Sugars	34.2% 25g	13.8% 10g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	200% 112g	114% 63.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	119% 5.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	950% 12.4mg	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	7.5% 30μg	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	347% 312mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	60% 600mg	181% 1810mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	332% 3mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	727% 16.7mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	NA	258% 142μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	20.3% 752g	16% 586g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Garlic per 1 kg

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

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

• 1 kilogram of Frozen Edamame has 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 101 times more Vitamin B9, 9 times more Vitamin E and 18.5 times more Vitamin K than Garlic.
• While 1 kg of Raw Garlic contains 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Frozen Edamame vs Garlic:

• 1 kilogram of Frozen Edamame has 1.2 times more Iron, 2.4 times more Magnesium, 1.2 times more Potassium and 1.3 times more Water than Garlic.
• While 1 kg of Raw Garlic contains 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic contain similar levels of Copper, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Edamame has 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Garlic.
• While 1 kg of Raw Garlic contains 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame, Unprepared.