Comparing Nutrients in 1 kilogram Frozen Edamame VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Ginger Root	9%	8%	83%

Macro Nutrients

	Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Energy	37.6% 1090kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	NA	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	137% 178g	130g per day for Men 19-50 years
Sugars	34.2% 25g	23.4% 17g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	200% 112g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Ginger Root	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	123% 1.6mg	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	27.5% 110μg	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	55.6% 50mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Calcium	60% 600mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	251% 2.26mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	100% 2.3mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.3% 752g	21.3% 789g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Ginger Root per 1 kg

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

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

• 1 kilogram of Frozen Edamame has 6 times more Vitamin B1, 7.8 times more Vitamin B2, 1.2 times more Vitamin B3, 2.6 times more Vitamin B5, 27.5 times more Vitamin B9, 1.9 times more Vitamin C, 2.8 times more Vitamin E and 314 times more Vitamin K than Ginger Root.
• Both Frozen Edamame and Ginger Root provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Ginger Root have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Frozen Edamame vs Ginger Root:

• 1 kilogram of Frozen Edamame has 3.8 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 4.7 times more Phosphorus and 3.9 times more Zinc than Ginger Root.
• Both Frozen Edamame and Ginger Root contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Ginger Root lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Edamame has 1.4 times more Energy, 6.3 times more Fat, 1.5 times more Sugars, 2.4 times more Fiber and 6.2 times more Protein than Ginger Root.
• While 1 kg of Raw Ginger Root contains 2.3 times more Carbohydrate than Frozen Edamame, Unprepared.