Comparing Nutrients in 1 kilogram Garlic VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Energy	51.4% 1490kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	NA	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	58.5% 76g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	55.3% 21g	126% 48g	38g per day for Men 19-50 years
Protein	114% 63.6g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	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	7.5% 30μg	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	347% 312mg	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	5.33% 0.8mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Calcium	181% 1810mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	213% 17mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	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	219% 1530mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	120% 13mg	11mg per day for Men 19-50 years
Water	16% 586g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Frozen Edamame per 1 kg

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

• 1 kilogram of Garlic has 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 101 times more Vitamin B9, 9 times more Vitamin E and 18.5 times more Vitamin K than Raw Garlic.
• Both Garlic and Frozen Edamame provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Garlic vs Frozen Edamame:

• 1 kilogram of Garlic has 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.4 times more Magnesium and 1.3 times more Water than Raw Garlic.
• Both Garlic and Frozen Edamame contain similar levels of Copper, Iron, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic has 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Garlic.