Comparing Nutrients in 1 pound Cooked Frozen Edamame VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Frozen Edamame	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	19% 549kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	48% 8.13g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	27% 35g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	25.5% 18.5g	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	0.75% 0.54g	1.75% 1.27g	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	% 0g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 15.6g	g per day for Men 19-50 years
Fiber	62% 23.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	96% 54g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	29.3% 0.38mg	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	353% 1411μg	12.5% 50μg	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	30.7% 27.7mg	11.6% 10.4mg	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	20.6% 3.1mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28.6% 286mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	41.3% 0.37mg	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	129% 10.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	33% 0.76mg	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	110% 767mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.92% 330g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Edamame vs Cooked Frozen Carrots:

• 1 pound of Cooked Frozen Edamame has 6.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 28.3 times more Vitamin B9, 2.7 times more Vitamin C and 2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 56.4 times more Vitamin A and 1.5 times more Vitamin E than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Prepared Frozen Edamame as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Edamame vs Cooked Frozen Carrots:

• 1 pound of Cooked Frozen Edamame has 1.8 times more Calcium, 4.2 times more Copper, 4.3 times more Iron, 5.8 times more Magnesium, 6.1 times more Manganese, 5.5 times more Phosphorus, 2.3 times more Potassium and 3.9 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 9.8 times more Sodium than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Edamame has 3.3 times more Energy, 7.6 times more Fat, 8.1 times more Omega 3, 6.2 times more Omega 6, 1.6 times more Fiber and 20.5 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.9 times more Sugars than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein