Comparing Nutrients in 300 calories Frozen Edamame VS Cucumber

Weight per 300 calories

• Frozen Edamame: 275g
• Cucumber: 2000g

Frozen Edamame has 7.3 times more energy per 100g than Cucumber. It has average energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Edamame or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Cucumber	14%	5%	81%

Macro Nutrients

	Frozen Edamame	Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	56% 72.6g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	46% 33.4g	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	0.8% 0.58g	24% 17.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 0.6g	g per day for Men 19-50 years
Fiber	34.8% 13.2g	26.3% 10g	38g per day for Men 19-50 years
Protein	55% 31g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Cucumber	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64% 19.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	208% 834μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.7mg	62.2% 56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.4μg	273% 328μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Cucumber	Recommended Dietary Allowance
Calcium	16.5% 165mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.65% 26μg	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	72.6% 5.8mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	165% 74.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.3% 443mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	39% 1327mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	5.6% 207g	51.5% 1905g	3700g per day for Men 19-50 years

Frozen Edamame VS Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Edamame or Cucumber?

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

• 300 calories of Frozen Edamame have 1.3 times more Vitamin B3, 6 times more Vitamin B9 and 3.3 times more Vitamin E than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin C and 3.8 times more Vitamin K than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cucumber provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cucumber have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Frozen Edamame vs Cucumber:

• 300 calories of Frozen Edamame have 1.8 times more Manganese than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 1.9 times more Calcium, 1.5 times more Magnesium, 2.2 times more Potassium and 9.2 times more Water than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cucumber contain similar levels of Copper, Iron, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Edamame have 5.9 times more Fat, 1.3 times more Fiber and 2.4 times more Protein than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 3.5 times more Carbohydrate, 4.9 times more Sugars and 30.1 times more Fructose than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cucumber offer comparable quantities of Energy per 300 calories.