Comparing Nutrients in 1 pound Frozen Edamame VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Edamame	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 494kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	91% 51g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.8% 3.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.2% 272mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	NA	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	NA	11mg per day for Men 19-50 years
Water	9.2% 341g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Edamame vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Edamame has 5.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Edamame vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Edamame has 4 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 49.7 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Edamame has 2.6 times more Fat, 3.6 times more Sugars, 1.8 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.4 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one pound.