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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Cooked Frozen Edamame: 248g

Prepared Frozen Edamame has 8.6 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	56% 72.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	28% 10.7g	34% 13g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	4.13% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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	NA	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	55.7% 557mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	70.4% 5.63mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	31.8% 1081mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	4.88% 180g	3700g per day for Men 19-50 years

White Gourd-flowered VS Cooked Frozen Edamame Nutrients Per 300 Kcal

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

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

• 300 calories of White Gourd-flowered have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 14.3 times more Vitamin C than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 6 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 3.6 times more Calcium, 1.5 times more Magnesium, 3 times more Potassium, 2.2 times more Selenium, 4.4 times more Zinc and 11.3 times more Water than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 1.5 times more Phosphorus than Raw White Gourd-flowered .
• 300 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 3.3 times more Carbohydrate than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 30.1 times more Fat, 23 times more Omega 6 and 2.2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Frozen Edamame offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of White Gourd-flowered provide inadequate amounts of Omega 6