Comparing Nutrients in 300 calories Cooked Frozen Edamame VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cooked Frozen Edamame: 248g
• Cooked Ripe Red Tomatoes: 1667g

Cooked Frozen Edamame has 6.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen Edamame	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	51.4% 67g	130g per day for Men 19-50 years
Sugars	7.46% 5.4g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 0g	g per day for Men 19-50 years
Fiber	34% 13g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.13% 37μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	15.6% 156mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	31.8% 1081mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	4.88% 180g	42.5% 1572g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 300 calories of Cooked Frozen Edamame vs Cooked Ripe Red Tomatoes:

• 300 calories of Cooked Frozen Edamame have 3.6 times more Vitamin B9 and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 10.8 times more Vitamin A, 3.9 times more Vitamin B3, 2.2 times more Vitamin B5, 5.3 times more Vitamin B6, 25.1 times more Vitamin C and 5.5 times more Vitamin E than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Prepared Frozen Edamame as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs Cooked Ripe Red Tomatoes:

• 300 calories of Cooked Frozen Edamame have 1.5 times more Manganese and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 2 times more Iron, 3.4 times more Potassium, 4.2 times more Selenium, 12.3 times more Sodium and 8.7 times more Water than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Cooked Ripe Red Tomatoes contain similar levels of Calcium, Magnesium and Phosphorus per 300 calories.
• 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 7 times more Fat, 26.6 times more Omega 3, 6.3 times more Omega 6 and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 3 times more Carbohydrate, 7.7 times more Sugars and 73.4 times more Fructose than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Cooked Ripe Red Tomatoes offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6