Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Frozen Edamame

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Frozen Edamame: 459g

Frozen Edamame, Unprepared has 4.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	NA	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	27% 35g	130g per day for Men 19-50 years
Sugars	36% 26g	15.7% 11.4g	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	22% 16g	1.33% 0.96g	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	% 14.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	152% 57.7g	58% 22g	38g per day for Men 19-50 years
Protein	96% 54g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	111% 1000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	47.6% 0.62mg	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	322% 1288μg	347% 1390μg	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	1205% 1085mg	49.4% 44.5mg	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	156% 23.5mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Edamame	Recommended Dietary Allowance
Calcium	108% 1077mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	165% 1.5mg	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	195% 15.6mg	121% 9.68mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	66.6% 280mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	201% 4.63mg	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	137% 962mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	65% 2211mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	1.83% 27.5mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	55% 6.06mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	9.3% 345g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Frozen Edamame Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frozen Edamame?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Frozen Edamame:

• 500 calories of Frozen Chopped Broccoli have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6, 24.4 times more Vitamin C, 7.1 times more Vitamin E and 10.8 times more Vitamin K than Frozen Edamame.
• Both Frozen Chopped Broccoli and Frozen Edamame provide similar amounts of Vitamin B9 per 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Frozen Edamame:

• 500 calories of Frozen Chopped Broccoli have 3.9 times more Calcium, 1.6 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 16.8 times more Sodium, 1.5 times more Zinc and 5.1 times more Water than Frozen Edamame.
• While 500 kcal of Frozen Edamame, Unprepared contain 2 times more Copper than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 2.6 times more Carbohydrate, 2.3 times more Sugars, 16.6 times more Fructose and 2.6 times more Fiber than Frozen Edamame.
• While 500 kcal of Frozen Edamame, Unprepared contain 3.9 times more Fat than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Edamame offer comparable quantities of Energy and Protein per 500 calories.