Comparing Nutrients in 1 kilogram Boiled Escarole VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	5.17% 150kcal	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	1.3% 0.42g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	68.5% 89g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	73.7% 28g	137% 52g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	104% 940μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	46% 460mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	383% 3.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	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	90% 7.2mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	31.4% 220mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Cooked Frozen Edamame per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Escarole 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 Boiled Escarole vs Cooked Frozen Edamame:

• 1 kilogram of Boiled Escarole has 6.3 times more Vitamin A, 2.1 times more Vitamin B5 and 7.9 times more Vitamin K than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Escarole has 1.3 times more Water than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 1.4 times more Calcium, 4 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Prepared Frozen Edamame contains 8.1 times more Energy, 28.9 times more Fat, 29.8 times more Omega 3, 26 times more Omega 6, 2.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy, Omega 3 and Omega 6