Comparing Nutrients in 1 pound Boiled Escarole VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	2.35% 68kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	48% 8.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	31% 40.4g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	13.6% 9.9g	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	0.75% 0.54g	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	% 5.1g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	62% 23.6g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	47.4% 426μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	35% 0.45mg	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	88.5% 354μg	353% 1411μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	30.7% 27.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	801% 961μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	21% 209mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	174% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.76% 30.4μg	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	41% 3.27mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	202% 4.64mg	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	14.3% 100mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.92% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Cooked Frozen Edamame per 1 lb

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

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

• 1 pound of Boiled Escarole has 6.3 times more Vitamin A, 2.1 times more Vitamin B5 and 7.9 times more Vitamin K than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 1 pound of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 pound of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Escarole has 1.3 times more Water than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 1.4 times more Calcium, 4 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Prepared Frozen Edamame contains 8.1 times more Energy, 28.9 times more Fat, 29.8 times more Omega 3, 26 times more Omega 6, 2.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Escarole without Salt.
• 1 pound of Boiled Escarole provide inadequate amounts of Energy, Omega 3 and Omega 6