Comparing Nutrients in 1 pound Frozen Edamame VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	17% 494kcal	2.35% 68kcal	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	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	1.84% 0.31g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	1.44% 1.04g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	91% 51g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	5.6% 0.073mg	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	88.5% 354μg	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	16.6% 15mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	801% 961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	27.2% 272mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.76% 30.4μg	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	14% 59mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	76% 1.75mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	9.2% 341g	11.6% 428g	3700g per day for Men 19-50 years

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

• Frozen Edamame, Unprepared has 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, 8.4 times more Vitamin B6, 3.9 times more Vitamin B9, 2.9 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.5 times more Vitamin B5 and 6.7 times more Vitamin K than Frozen Edamame, Unprepared.

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

• Frozen Edamame, Unprepared has 1.3 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 3.2 times more Sodium and 1.3 times more Water than Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Edamame, Unprepared has 7.3 times more Energy, 26.3 times more Fat, 2.5 times more Carbohydrate, 10.8 times more Sugars, 1.7 times more Fiber and 9.8 times more Protein than Boiled and Drained Escarole without Salt.
• Both Frozen Edamame, Unprepared as well as Boiled and Drained Escarole without Salt have insufficient amounts of Glucose and Sucrose in 1 lb.