Comparing Nutrients in 1 pound Frozen Edamame VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Energy	17% 494kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.35g	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	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	20% 14.5g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	91% 51g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	30% 0.39mg	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	16% 63.5μg	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	6.55% 5.9mg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Calcium	27.2% 272mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	29.7% 0.27mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	22.3% 0.51mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.2% 341g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Boiled Eggplant per 1 lb

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

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

• 1 pound of Frozen Edamame has 2 times more Vitamin B1, 13.3 times more Vitamin B2, 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 21.6 times more Vitamin B9, 7.5 times more Vitamin C, 1.8 times more Vitamin E and 10.8 times more Vitamin K than Boiled Eggplant.
• 1 pound of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C

Comparing minerals per 1 pound for Frozen Edamame vs Boiled Eggplant:

• 1 pound of Frozen Edamame has 10 times more Calcium, 5.5 times more Copper, 8.4 times more Iron, 5.5 times more Magnesium, 8.9 times more Manganese, 10.7 times more Phosphorus, 3.9 times more Potassium and 11 times more Zinc than Boiled Eggplant.
• Both Frozen Edamame and Boiled Eggplant contain similar levels of Water per one pound.
• 1 pound of Boiled Eggplant lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Edamame has 3.1 times more Energy, 20.6 times more Fat, 1.9 times more Fiber and 13.5 times more Protein than Boiled Eggplant.
• While 1 lb of Boiled and Drained Eggplant contains 1.3 times more Sugars than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled Eggplant offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Eggplant provide inadequate amounts of Energy and Protein