Comparing Nutrients in 300 calories Frozen Edamame VS Dishcloth Gourd

Weight per 300 calories

• Frozen Edamame: 275g
• Dishcloth Gourd: 1500g

Frozen Edamame has 5.5 times more energy per 100g than Dishcloth Gourd. It has average energy density when compared to other foods. Raw Dishcloth Gourd having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Frozen Edamame	Dishcloth Gourd	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	7.68% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	50% 65.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	41.8% 30.3g	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	43.4% 16.5g	38g per day for Men 19-50 years
Protein	55% 31g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	65.4% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	49.6% 0.65mg	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	26.3% 105μg	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	200% 180mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.4μg	8.75% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	16.5% 165mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	58.3% 0.53mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	60% 1.38mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	39% 1327mg	61.3% 2085mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	5.6% 207g	38% 1408g	3700g per day for Men 19-50 years

Frozen Edamame VS Dishcloth Gourd Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Edamame have 7.9 times more Vitamin B9, 1.3 times more Vitamin E and 8.2 times more Vitamin K than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.7 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dishcloth Gourd provide similar amounts of Vitamin B2 per 300 calories.

Comparing minerals per 300 calories for Frozen Edamame vs Dishcloth Gourd:

• 300 calories of Frozen Edamame have 1.7 times more Copper, 2 times more Manganese and 3.5 times more Zinc than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 1.8 times more Calcium, 1.3 times more Magnesium, 1.6 times more Potassium and 6.8 times more Water than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dishcloth Gourd contain similar levels of Iron and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Edamame have 4.3 times more Fat and 1.7 times more Protein than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 3.1 times more Carbohydrate and 4.4 times more Sugars than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dishcloth Gourd offer comparable quantities of Energy and Fiber per 300 calories.