Comparing Nutrients in 300 calories Cooked Frozen Edamame VS Boiled Escarole

Weight per 300 calories

• Cooked Frozen Edamame: 248g
• Boiled Escarole: 2000g

Cooked Frozen Edamame has 8.1 times more energy per 100g than Boiled Escarole. It has average energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Edamame or Boiled Escarole?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	8.1% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	7.46% 5.4g	6.34% 4.6g	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	0.41% 0.3g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.78g	NA	g per day for Men 19-50 years
Fiber	34% 13g	147% 56g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	4.13% 37μg	209% 1880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	330% 16.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	24.6% 0.32mg	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	193% 771μg	390% 1560μg	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	17% 15mg	73.3% 66mg	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	11.2% 1.7mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	3532% 4238μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	15.6% 156mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.35% 134μg	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	70.4% 5.63mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	335% 7.7mg	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	60% 419mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	31.8% 1081mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	4.88% 180g	51% 1886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Edamame vs Boiled Escarole:

• Boiled and Drained Escarole without Salt contains 50.6 times more Vitamin A, 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3, 16.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 4.4 times more Vitamin C, 4.7 times more Vitamin E and 64 times more Vitamin K than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs Boiled Escarole:

• Boiled and Drained Escarole without Salt contains 5.9 times more Calcium, 2 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 4.5 times more Potassium, 2 times more Selenium, 25.5 times more Sodium, 4.1 times more Zinc and 10.5 times more Water than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Boiled and Drained Escarole without Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Frozen Edamame has 3.6 times more Fat, 1.8 times more Saturated Fat, 3.7 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 2.8 times more Carbohydrate and 4.3 times more Fiber than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Boiled and Drained Escarole without Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.