Comparing Nutrients in 300 calories Frozen Edamame VS Garlic

Weight per 300 calories

• Frozen Edamame: 275g
• Garlic: 201g

Raw Garlic has 1.4 times more energy per unit of mass than Frozen Edamame, Unprepared, which is average in comparison to other foods. Frozen Edamame having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Garlic	16%	3%	81%

Macro Nutrients

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	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	0.8% 0.58g	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	% 3.1g	NA	g per day for Men 19-50 years
Fiber	34.8% 13.2g	11% 4.23g	38g per day for Men 19-50 years
Protein	55% 31g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	208% 834μg	1.5% 6.04μg	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	69.8% 63mg	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	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.4μg	2.85% 3.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	16.5% 165mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	72.6% 5.8mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	12% 50.3mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	63.3% 443mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	39% 1327mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	NA	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	2.3% 34.2mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	21.2% 2.34mg	11mg per day for Men 19-50 years
Water	5.6% 207g	3.2% 118g	3700g per day for Men 19-50 years

Frozen Edamame VS Garlic Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Edamame have 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 138.1 times more Vitamin B9, 12.3 times more Vitamin E and 25.2 times more Vitamin K than Garlic.
• While 300 kcal of Raw Garlic contain 6.7 times more Vitamin B6 and 2.4 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Frozen Edamame vs Garlic:

• 300 calories of Frozen Edamame have 1.5 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Garlic.
• While 300 kcal of Raw Garlic contain 2.2 times more Calcium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Edamame have 12.9 times more Fat, 3.4 times more Sugars, 3.1 times more Fiber and 2.4 times more Protein than Garlic.
• While 300 kcal of Raw Garlic contain 3.2 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic offer comparable quantities of Energy per 300 calories.