Comparing Nutrients in 1 kilogram Eggplant VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	8.62% 250kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	68.5% 89g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	30% 22g	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	21.2% 15.4g	1.66% 1.2g	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	% 16g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 11g	g per day for Men 19-50 years
Fiber	79% 30g	137% 52g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	77% 1mg	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	55% 220μg	778% 3110μg	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	24.4% 22mg	67.8% 61mg	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	20% 3mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	9% 90mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	383% 3.45mg	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	28.8% 2.3mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	445% 10.2mg	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	34.3% 240mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	25% 923g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Cooked Frozen Edamame per 1 kg

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

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

• 1 kg of Prepared Frozen Edamame contains 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 14.1 times more Vitamin B9, 2.8 times more Vitamin C, 2.3 times more Vitamin E and 7.6 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Eggplant as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Eggplant has 1.3 times more Water than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 7 times more Calcium, 4.3 times more Copper, 9.9 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium and 8.6 times more Zinc than Raw Eggplant.
• 1 kilogram of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Eggplant as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Eggplant has 1.6 times more Sugars and 12.8 times more Fructose than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 4.8 times more Energy, 28.9 times more Fat, 27.5 times more Omega 3, 28.4 times more Omega 6, 1.5 times more Carbohydrate, 1.7 times more Fiber and 12.2 times more Protein than Raw Eggplant.
• 1 kilogram of Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein