Comparing Nutrients in 1 kilogram Eggplant VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Eggplant	Frozen Edamame	Recommended Dietary Allowance
Energy	8.62% 250kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	58.5% 76g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	34.2% 25g	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	2.9% 2.1g	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	% 11.3g	g per day for Men 19-50 years
Fiber	79% 30g	126% 48g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	104% 1.35mg	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	758% 3030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Frozen Edamame	Recommended Dietary Allowance
Calcium	9% 90mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	360% 3.24mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	439% 10mg	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	230% 1610mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	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	120% 13mg	11mg per day for Men 19-50 years
Water	25% 923g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Frozen Edamame per 1 kg

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

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

• 1 kg of Frozen Edamame, Unprepared contains 3.8 times more Vitamin B1, 7.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 13.8 times more Vitamin B9, 4.4 times more Vitamin C, 2.4 times more Vitamin E and 9 times more Vitamin K than Raw Eggplant.

Comparing minerals per 1 kilogram for Eggplant vs Frozen Edamame:

• 1 kilogram of Eggplant has 1.2 times more Water than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 6.7 times more Calcium, 4 times more Copper, 9.2 times more Iron, 4.4 times more Magnesium, 4.4 times more Manganese, 6.7 times more Phosphorus, 2.1 times more Potassium and 8.3 times more Zinc than Raw Eggplant.
• 1 kilogram of Eggplant lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Eggplant has 1.4 times more Sugars and 7.3 times more Fructose than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 4.4 times more Energy, 26.3 times more Fat, 1.3 times more Carbohydrate, 1.6 times more Fiber and 11.4 times more Protein than Raw Eggplant.
• 1 kilogram of Eggplant provide inadequate amounts of Energy and Protein