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

Weight per 300 calories

• Frozen Edamame: 275g
• Boiled White Gourd-flowered: 2000g

Frozen Edamame has 7.3 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	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	0.8% 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	63% 24g	38g per day for Men 19-50 years
Protein	55% 31g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled White Gourd-flowered	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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	58.5% 0.76mg	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	20% 80μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	16.5% 165mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	57.8% 0.52mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	57.4% 1.32mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	39% 1327mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	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	127% 14mg	11mg per day for Men 19-50 years
Water	5.6% 207g	51.5% 1906g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Edamame have 1.7 times more Vitamin B2 and 10.4 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin C than Frozen Edamame, Unprepared.

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

• 300 calories of Frozen Edamame have 1.7 times more Copper, 2.1 times more Manganese and 1.7 times more Phosphorus than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.9 times more Calcium, 1.3 times more Magnesium, 2.6 times more Potassium, 3.9 times more Zinc and 9.2 times more Water than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled White Gourd-flowered contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Edamame have 32.5 times more Fat and 2.6 times more Protein than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 3.5 times more Carbohydrate and 1.8 times more Fiber than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled White Gourd-flowered offer comparable quantities of Energy per 300 calories.