Comparing Nutrients in 1 pound Frozen Edamame VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Eggplant	13%	6%	81%

Macro Nutrients

	Frozen Edamame	Eggplant	Recommended Dietary Allowance
Energy	17% 494kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	22% 16g	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	9.63% 7g	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	% 7.17g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 1.18g	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	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Eggplant	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	344% 1374μg	25% 100μg	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	11% 9.98mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Eggplant	Recommended Dietary Allowance
Calcium	27.2% 272mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	41% 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	120% 9.57mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	45.8% 1.05mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	9.2% 341g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Eggplant per 1 lb

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

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

• 1 pound of Frozen Edamame has 3.8 times more Vitamin B1, 7.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 13.8 times more Vitamin B9, 4.4 times more Vitamin C, 2.4 times more Vitamin E and 9 times more Vitamin K than Eggplant.

Comparing minerals per 1 pound for Frozen Edamame vs Eggplant:

• 1 pound of Frozen Edamame has 6.7 times more Calcium, 4 times more Copper, 9.2 times more Iron, 4.4 times more Magnesium, 4.4 times more Manganese, 6.7 times more Phosphorus, 2.1 times more Potassium and 8.3 times more Zinc than Eggplant.
• Both Frozen Edamame and Eggplant contain similar levels of Water per one pound.
• 1 pound of Eggplant lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Edamame has 4.4 times more Energy, 26.3 times more Fat, 1.3 times more Carbohydrate, 1.6 times more Fiber and 11.4 times more Protein than Eggplant.
• While 1 lb of Raw Eggplant contains 1.4 times more Sugars and 7.3 times more Fructose than Frozen Edamame, Unprepared.
• 1 pound of Eggplant provide inadequate amounts of Energy and Protein