Comparing Nutrients in 300 calories Boiled Eggplant VS Frozen Edamame

Weight per 300 calories

• Boiled Eggplant: 857g
• Frozen Edamame: 275g

Frozen Edamame, Unprepared has 3.1 times more energy per unit of mass than Boiled and Drained Eggplant, which is average in comparison to other foods. Boiled Eggplant having low energy density.

Which food has more nutrients per 300 calories - Boiled Eggplant or Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Eggplant	Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	NA	32g per day for Men 19-50 years
Omega 3	8.04% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	16% 21g	130g per day for Men 19-50 years
Sugars	38% 27.4g	9.4% 6.83g	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	NA	0.8% 0.58g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	34.8% 13.2g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	28.6% 0.37mg	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	30% 120μg	208% 834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	29.7% 26.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.4% 3.5mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	72% 86.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Frozen Edamame	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	99% 0.89mg	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	26.8% 2.14mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	121% 2.78mg	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	18.4% 129mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	39% 1327mg	3400mg per day for Men 19-50 years
Selenium	1.56% 0.86μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.57mg	1.1% 16.5mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	20.8% 769g	5.6% 207g	3700g per day for Men 19-50 years

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

• Boiled and Drained Eggplant has 1.6 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 4.3 times more Vitamin B2, 2.3 times more Vitamin B5, 6.9 times more Vitamin B9, 2.4 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Eggplant.

Comparing minerals per 300 calories for Boiled Eggplant vs Frozen Edamame:

• Boiled and Drained Eggplant has 3.7 times more Water than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 3.2 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Boiled and Drained Eggplant.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Eggplant has 3.6 times more Carbohydrate, 4 times more Sugars and 1.6 times more Fiber than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 6.6 times more Fat and 4.3 times more Protein than Boiled and Drained Eggplant.
• Both Boiled and Drained Eggplant and Frozen Edamame, Unprepared have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Eggplant as well as Frozen Edamame, Unprepared have insufficient amounts of Glucose and Sucrose in 300 kcal.