Comparing Nutrients in 1 pound Frozen Edamame VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Garlic	16%	3%	81%

Macro Nutrients

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	17% 494kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	NA	6.1% 1.04g	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	115% 150g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	6.26% 4.54g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	91% 51g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	431% 5.6mg	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	3.4% 13.6μg	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	157% 142mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	27.2% 272mg	82% 821mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	151% 1.36mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	330% 7.6mg	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	104% 730mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	NA	117% 64.4μg	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	48% 5.26mg	11mg per day for Men 19-50 years
Water	9.2% 341g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Garlic per 1 lb

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

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

• 1 pound of Frozen Edamame has 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 101 times more Vitamin B9, 9 times more Vitamin E and 18.5 times more Vitamin K than Garlic.
• While 1 lb of Raw Garlic contains 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Frozen Edamame vs Garlic:

• 1 pound of Frozen Edamame has 1.2 times more Iron, 2.4 times more Magnesium, 1.2 times more Potassium and 1.3 times more Water than Garlic.
• While 1 lb of Raw Garlic contains 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic contain similar levels of Copper, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Edamame has 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Garlic.
• While 1 lb of Raw Garlic contains 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame, Unprepared.