Comparing Nutrients in 300 calories Cooked Frozen Edamame VS Garlic

Weight per 300 calories

• Cooked Frozen Edamame: 248g
• Garlic: 201g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	7.46% 5.4g	2.78% 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	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	11% 4.23g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	4.13% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	191% 2.5mg	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	1.5% 6.04μg	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	69.8% 63mg	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	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	2.85% 3.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	15.6% 156mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	67% 0.6mg	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	70.4% 5.63mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	12% 50.3mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	146% 3.37mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	31.8% 1081mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	2.3% 34.2mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21.2% 2.34mg	11mg per day for Men 19-50 years
Water	4.88% 180g	3.2% 118g	3700g per day for Men 19-50 years

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

• Prepared Frozen Edamame has more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 127.7 times more Vitamin B9, 10.5 times more Vitamin E and 19.3 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 10 times more Vitamin B6 and 4.2 times more Vitamin C than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Garlic have similar amounts of Vitamin B5 per 300 kcal.
• Both Prepared Frozen Edamame as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs Garlic:

• Prepared Frozen Edamame has 1.4 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Zinc and 1.5 times more Water than Raw Garlic.
• While Raw Garlic contains 2.3 times more Calcium, 1.3 times more Manganese and 14.4 times more Selenium than Prepared Frozen Edamame.

Comparison of macro-nutrients per 300 calories:

• Prepared Frozen Edamame has 12.8 times more Fat, 8.6 times more Saturated Fat, 22 times more Omega 3, 9.6 times more Omega 6, 2.7 times more Sugars, 3 times more Fiber and 2.3 times more Protein than Raw Garlic.
• While Raw Garlic contains 3 times more Carbohydrate than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Garlic have similar amounts of Energy per 300 kcal.
• Both Prepared Frozen Edamame as well as Raw Garlic have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.