Comparing Nutrients in 1 pound Frozen Edamame VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Edamame	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17% 494kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	9.2% 6.67g	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	1.3% 0.95g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	91% 51g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	61% 0.79mg	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	344% 1374μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.8% 3.27mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	27.2% 272mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	18% 0.16mg	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	120% 9.57mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	50.5% 1.16mg	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	104% 730mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.2% 341g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Frozen Edamame has 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Vitamin B6, 7 times more Vitamin C, 1.9 times more Vitamin E and 3.2 times more Vitamin K than Frozen Edamame, Unprepared.

Comparing minerals per 1 pound for Frozen Edamame vs Frozen Broccoli Spears:

• 1 pound of Frozen Edamame has 1.5 times more Calcium, 9 times more Copper, 2.9 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Potassium and 3.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Edamame and Frozen Broccoli Spears contain similar levels of Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Edamame has 3.8 times more Energy, 13.9 times more Fat, 1.4 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy