Comparing Nutrients in 1 kilogram Boiled Escarole VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Escarole	Frozen Edamame	Recommended Dietary Allowance
Energy	5.17% 150kcal	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	1.3% 0.42g	NA	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	58.5% 76g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	73.7% 28g	126% 48g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	104% 940μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Edamame	Recommended Dietary Allowance
Calcium	46% 460mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	360% 3.24mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	31.4% 220mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	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	120% 13mg	11mg per day for Men 19-50 years
Water	25.5% 943g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Frozen Edamame per 1 kg

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

• 1 kilogram of Boiled Escarole has 1.5 times more Vitamin B5 and 6.7 times more Vitamin K than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, 8.4 times more Vitamin B6, 3.9 times more Vitamin B9, 2.9 times more Vitamin C and 1.8 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

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

• 1 kilogram of Boiled Escarole has 1.3 times more Water than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Edamame, Unprepared contains 7.3 times more Energy, 26.3 times more Fat, 2.5 times more Carbohydrate, 10.8 times more Sugars, 1.7 times more Fiber and 9.8 times more Protein than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy