Comparing Nutrients in 1 pound White Gourd-flowered VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	12% 15.4g	31% 40.4g	130g per day for Men 19-50 years
Sugars	NA	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	5.97% 2.27g	62% 23.6g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	96% 54g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	6.8% 27.2μg	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	51% 46mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	11.8% 118mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11.3% 0.91mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.42% 59mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	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	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	11.7% 433g	8.92% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Cooked Frozen Edamame per 1 lb

Compare the macro and micronutrient content in 1 lb of White Gourd-flowered 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 White Gourd-flowered vs Cooked Frozen Edamame:

• 1 pound of White Gourd-flowered has 1.7 times more Vitamin C than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 6.9 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 51.8 times more Vitamin B9 than Raw White Gourd-flowered .
• 1 pound of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Gourd-flowered vs Cooked Frozen Edamame:

• 1 pound of White Gourd-flowered has 1.3 times more Water than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 2.4 times more Calcium, 13.3 times more Copper, 11.4 times more Iron, 5.8 times more Magnesium, 15.5 times more Manganese, 13 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Raw White Gourd-flowered .
• 1 pound of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered 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 8.6 times more Energy, 260 times more Fat, 199.1 times more Omega 6, 2.6 times more Carbohydrate, 10.4 times more Fiber and 19.2 times more Protein than Raw White Gourd-flowered .
• 1 pound of White Gourd-flowered provide inadequate amounts of Energy, Omega 6, Fiber and Protein