Comparing Nutrients in 300 calories Eggplant VS Cooked Frozen Edamame

Weight per 300 calories

• Eggplant: 1200g
• Cooked Frozen Edamame: 248g

Prepared Frozen Edamame has 4.8 times more energy per unit of mass than Raw Eggplant, which is average in comparison to other foods. Eggplant having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	26% 4.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	17% 22g	130g per day for Men 19-50 years
Sugars	58.4% 42.4g	7.46% 5.4g	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	25.5% 18.5g	0.41% 0.3g	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	% 19g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.12g	% 2.78g	g per day for Men 19-50 years
Fiber	95% 36g	34% 13g	38g per day for Men 19-50 years
Protein	21% 11.8g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	4.13% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	19% 0.25mg	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	66% 264μg	193% 771μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	17% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	11% 108mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	95% 0.86mg	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	34.5% 2.76mg	70.4% 5.63mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	110% 2.54mg	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	41% 288mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	81% 2748mg	31.8% 1081mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	30% 1108g	4.88% 180g	3700g per day for Men 19-50 years

Eggplant VS Cooked Frozen Edamame Nutrients Per 300 Kcal

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

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

• 300 calories of Eggplant have 3.4 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 1.7 times more Vitamin C and 2.1 times more Vitamin E than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 2.9 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• Both Raw Eggplant as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Eggplant have 2.5 times more Potassium, 1.8 times more Selenium and 6.1 times more Water than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 1.4 times more Calcium, 2 times more Iron, 1.5 times more Phosphorus and 1.8 times more Zinc than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame contain similar levels of Copper, Magnesium and Manganese per 300 calories.
• 300 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Eggplant have 3.2 times more Carbohydrate, 7.8 times more Sugars, 62.1 times more Fructose and 2.8 times more Fiber than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 6 times more Fat, 5.7 times more Omega 3, 5.9 times more Omega 6 and 2.5 times more Protein than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame offer comparable quantities of Energy per 300 calories.
• 300 calories of Eggplant provide inadequate amounts of Omega 6