Comparing Nutrients in 300 calories Eggplant VS Frozen Edamame

Weight per 300 calories

• Eggplant: 1200g
• Frozen Edamame: 275g

Frozen Edamame, Unprepared has 4.4 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 Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Eggplant	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	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	16% 21g	130g per day for Men 19-50 years
Sugars	58.4% 42.4g	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	25.5% 18.5g	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	% 19g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.12g	% 3.1g	g per day for Men 19-50 years
Fiber	95% 36g	34.8% 13.2g	38g per day for Men 19-50 years
Protein	21% 11.8g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	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	66% 264μg	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	29.3% 26.4mg	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	24% 3.6mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	72% 86.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Frozen Edamame	Recommended Dietary Allowance
Calcium	11% 108mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	34.5% 2.76mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	41% 288mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	81% 2748mg	39% 1327mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.1% 16.5mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	30% 1108g	5.6% 207g	3700g per day for Men 19-50 years

Eggplant VS Frozen Edamame Nutrients Per 300 Kcal

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

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

• 300 calories of Eggplant have 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Edamame.
• While 300 kcal of Frozen Edamame, Unprepared contain 1.6 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin C per 300 calories.

Comparing minerals per 300 calories for Eggplant vs Frozen Edamame:

• 300 calories of Eggplant have 2.1 times more Potassium and 5.4 times more Water than Frozen Edamame.
• While 300 kcal of Frozen Edamame, Unprepared contain 1.5 times more Calcium, 2.1 times more Iron, 1.5 times more Phosphorus and 1.9 times more Zinc than Raw Eggplant.
• Both Eggplant and Frozen Edamame contain similar levels of Copper, Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Eggplant have 3.4 times more Carbohydrate, 6.2 times more Sugars, 32 times more Fructose and 2.7 times more Fiber than Frozen Edamame.
• While 300 kcal of Frozen Edamame, Unprepared contain 6 times more Fat and 2.6 times more Protein than Raw Eggplant.
• Both Eggplant and Frozen Edamame offer comparable quantities of Energy per 300 calories.