Comparing Nutrients in 300 calories Cooked Frozen Edamame VS White Gourd-flowered

Weight per 300 calories

• Cooked Frozen Edamame: 248g
• White Gourd-flowered: 2143g

Cooked Frozen Edamame has 8.6 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or White Gourd-flowered ?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	56% 72.6g	130g per day for Men 19-50 years
Sugars	7.46% 5.4g	NA	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	28% 10.7g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	4.13% 37μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	66% 0.86mg	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	32% 129μg	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	240% 216mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Calcium	15.6% 156mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	62% 0.56mg	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	70.4% 5.63mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	61.5% 1.4mg	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	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	31.8% 1081mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.88% 180g	55.3% 2047g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or White Gourd-flowered ?

Lets compare vitamin content per 300 calories of Cooked Frozen Edamame vs White Gourd-flowered :

• 300 calories of Cooked Frozen Edamame have 6 times more Vitamin B9 than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.3 times more Vitamin B1, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 14.3 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and White Gourd-flowered provide similar amounts of Vitamin B2 per 300 calories.
• Both Prepared Frozen Edamame as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs White Gourd-flowered :

• 300 calories of Cooked Frozen Edamame have 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 1.5 times more Phosphorus than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 3.6 times more Calcium, 1.5 times more Magnesium, 3 times more Potassium, 2.2 times more Selenium, 4.4 times more Zinc and 11.3 times more Water than Prepared Frozen Edamame.
• 300 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Edamame have 30.1 times more Fat, 23 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 3.3 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and White Gourd-flowered offer comparable quantities of Energy per 300 calories.
• 300 calories of White Gourd-flowered provide inadequate amounts of Omega 6