Comparing Nutrients in 1 pound Endive VS Frozen Edamame

Macros Ratio

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

Macro Nutrients

	Endive	Frozen Edamame	Recommended Dietary Allowance
Energy	2.66% 77kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	26.6% 34.5g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	15.5% 11.2g	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	NA	1.3% 0.95g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	37% 14g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Endive	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	47% 0.61mg	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	161% 644μg	344% 1374μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.8% 29.5mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	119% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Frozen Edamame	Recommended Dietary Allowance
Calcium	23.6% 236mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	163% 1.47mg	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	47% 3.76mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	199% 4.6mg	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	18% 127mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	11.5% 425g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Frozen Edamame per 1 lb

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

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

• 1 pound of Endive has 1.7 times more Vitamin B5 and 7.4 times more Vitamin K than Frozen Edamame.
• While 1 lb of Frozen Edamame, Unprepared contains 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B3, 6.8 times more Vitamin B6, 2.1 times more Vitamin B9, 1.5 times more Vitamin C and 1.6 times more Vitamin E than Raw Endive.
• 1 pound of Endive have insufficient amounts of Vitamin B6

Comparing minerals per 1 pound for Endive vs Frozen Edamame:

• 1 pound of Endive has 1.2 times more Water than Frozen Edamame.
• While 1 lb of Frozen Edamame, Unprepared contains 3.3 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 5.8 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Raw Endive.
• Both Endive and Frozen Edamame contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Edamame, Unprepared contains 6.4 times more Energy, 23.7 times more Fat, 2.3 times more Carbohydrate, 9.9 times more Sugars, 1.5 times more Fiber and 9 times more Protein than Raw Endive.
• 1 pound of Endive provide inadequate amounts of Energy