Comparing Nutrients in 1 pound Garlic VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	23.3% 676kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	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	115% 150g	31% 40.4g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	25% 9.53g	62% 23.6g	38g per day for Men 19-50 years
Protein	51.5% 29g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	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	3.4% 13.6μg	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	157% 142mg	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	2.4% 0.36mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	82% 821mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	174% 1.56mg	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	96% 7.7mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	99% 694mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	117% 64.4μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.92% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Cooked Frozen Edamame per 1 lb

Compare the macro and micronutrient content in 1 lb of Garlic 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 Garlic vs Cooked Frozen Edamame:

• 1 pound of Garlic has 1.5 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.1 times more Vitamin C than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 103.7 times more Vitamin B9, 8.5 times more Vitamin E and 15.7 times more Vitamin K than Raw Garlic.
• Both Garlic and Cooked Frozen Edamame provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Garlic vs Cooked Frozen Edamame:

• 1 pound of Garlic has 2.9 times more Calcium, 1.6 times more Manganese and 17.8 times more Selenium than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 1.3 times more Iron and 2.6 times more Magnesium than Raw Garlic.
• Both Garlic and Cooked Frozen Edamame contain similar levels of Copper, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garlic has 1.2 times more Energy and 3.7 times more Carbohydrate than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 10.4 times more Fat, 17.9 times more Omega 3, 7.8 times more Omega 6, 2.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Raw Garlic.
• 1 pound of Garlic provide inadequate amounts of Omega 3 and Omega 6