Comparing Nutrients in 300 calories Cooked Frozen Edamame VS Ginger Root

Weight per 300 calories

• Cooked Frozen Edamame: 248g
• Ginger Root: 375g

Cooked Frozen Edamame has 1.5 times more energy per 100g than Ginger Root. It has average energy density when compared to other foods. Raw Ginger Root having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or Ginger Root?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	7.46% 5.4g	8.8% 6.38g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Ginger Root	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	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	46% 0.6mg	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	10.3% 41.3μg	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	21% 18.8mg	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	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Ginger Root	Recommended Dietary Allowance
Calcium	15.6% 156mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	94% 0.85mg	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	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	37.3% 0.86mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	31.8% 1081mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	4.88% 180g	8% 296g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS Ginger Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or Ginger Root?

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

• 300 calories of Cooked Frozen Edamame have 5.3 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B5, 18.7 times more Vitamin B9, 1.7 times more Vitamin E and 176.5 times more Vitamin K than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 2.4 times more Vitamin B6 than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Ginger Root provide similar amounts of Vitamin B3 and Vitamin C per 300 calories.
• 300 calories of Ginger Root have insufficient amounts of Vitamin K
• Both Prepared Frozen Edamame as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs Ginger Root:

• 300 calories of Cooked Frozen Edamame have 2.6 times more Calcium, 2.5 times more Iron, 3 times more Manganese, 3.3 times more Phosphorus and 2.7 times more Zinc than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 1.4 times more Potassium and 1.6 times more Water than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Ginger Root contain similar levels of Copper and Magnesium per 300 calories.
• Both Prepared Frozen Edamame as well as Raw Ginger Root lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Edamame have 4.6 times more Fat, 7 times more Omega 3, 9.9 times more Omega 6, 1.7 times more Fiber and 4.3 times more Protein than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 3 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Ginger Root offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Ginger Root provide inadequate amounts of Omega 6