Comparing Nutrients in 1 pound Garlic VS Frozen Edamame

Macros Ratio

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

Macro Nutrients

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Energy	23.3% 676kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	26.6% 34.5g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	25% 9.53g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	51.5% 29g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	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	3.4% 13.6μg	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	157% 142mg	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	2.4% 0.36mg	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	119% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Calcium	82% 821mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	96% 7.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	99% 694mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	117% 64.4μg	NA	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	54.4% 6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Frozen Edamame per 1 lb

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

• 1 pound of Garlic has 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame.
• While 1 lb of Frozen Edamame, Unprepared contains 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 Raw Garlic.
• Both Garlic and Frozen Edamame 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 Garlic vs Frozen Edamame:

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

Comparison of macro-nutrients per 1 pound:

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