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

Weight per 300 calories

• Frozen Edamame: 275g
• White Gourd-flowered: 2143g

Frozen Edamame has 7.8 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Frozen Edamame	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	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	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	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	28% 10.7g	38g per day for Men 19-50 years
Protein	55% 31g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	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	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	66% 0.86mg	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	32% 129μg	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	240% 216mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	16.5% 165mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	62% 0.56mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	61.5% 1.4mg	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	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	39% 1327mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	NA	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	136% 15mg	11mg per day for Men 19-50 years
Water	5.6% 207g	55.3% 2047g	3700g per day for Men 19-50 years

Frozen Edamame VS White Gourd-flowered Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Edamame have 1.5 times more Vitamin B2 and 6.5 times more Vitamin B9 than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 8.1 times more Vitamin C than Frozen Edamame, Unprepared.

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

• 300 calories of Frozen Edamame have 1.6 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.6 times more Phosphorus than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 3.4 times more Calcium, 1.4 times more Magnesium, 2.4 times more Potassium, 4.1 times more Zinc and 9.9 times more Water than Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Edamame have 30.4 times more Fat, 1.2 times more Fiber and 2.3 times more Protein than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 3.5 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and White Gourd-flowered offer comparable quantities of Energy per 300 calories.