Comparing Nutrients in 300 calories Boiled Escarole VS Cooked Frozen Edamame

Weight per 300 calories

• Boiled Escarole: 2000g
• Cooked Frozen Edamame: 248g

Prepared Frozen Edamame has 8.1 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is average in comparison to other foods. Boiled Escarole having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.4g	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	47.2% 61.4g	17% 22g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.78g	g per day for Men 19-50 years
Fiber	147% 56g	34% 13g	38g per day for Men 19-50 years
Protein	41% 23g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	209% 1880μg	4.13% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	330% 16.5mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	390% 1560μg	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	73.3% 66mg	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	53.3% 8mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3532% 4238μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	92% 920mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	3.35% 134μg	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	180% 14.4mg	70.4% 5.63mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	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	63% 440mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	31.8% 1081mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	51% 1886g	4.88% 180g	3700g per day for Men 19-50 years

Boiled Escarole VS Cooked Frozen Edamame Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Escarole have 50.6 times more Vitamin A, 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3, 16.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 4.4 times more Vitamin C, 4.7 times more Vitamin E and 64 times more Vitamin K than Cooked Frozen Edamame.
• 300 calories of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Escarole vs Cooked Frozen Edamame:

• 300 calories of Boiled Escarole have 5.9 times more Calcium, 2 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 4.5 times more Potassium, 2 times more Selenium, 25.5 times more Sodium, 4.1 times more Zinc and 10.5 times more Water than Cooked Frozen Edamame.
• Both Boiled Escarole and Cooked Frozen Edamame contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Escarole have 2.8 times more Carbohydrate and 4.3 times more Fiber than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 3.6 times more Fat, 3.7 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cooked Frozen Edamame offer comparable quantities of Energy and Sugars per 300 calories.