Comparing Nutrients in 1 pound Cooked Frozen Edamame VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Energy	19% 549kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	NA	32g per day for Men 19-50 years
Omega 3	101% 1.62g	NA	1.6g per day for Men 19-50 years
Omega 6	48% 8.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	26.6% 34.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	15.5% 11.2g	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	1.3% 0.95g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 5.13g	g per day for Men 19-50 years
Fiber	62% 23.6g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	96% 54g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	47% 0.61mg	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	344% 1374μg	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	30.7% 27.7mg	49% 44mg	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	20.6% 3.1mg	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	119% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Calcium	28.6% 286mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	163% 1.47mg	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	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	199% 4.6mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	8.92% 330g	9.2% 341g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Edamame has 1.3 times more Vitamin B1 than Frozen Edamame.
• While 1 lb of Frozen Edamame, Unprepared contains 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per one pound.

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

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of minerals per 1 lb
• Both Cooked Frozen Edamame and Frozen Edamame contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of macro-nutrients per 1 lb
• Both Cooked Frozen Edamame and Frozen Edamame offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per one pound.