Comparing Nutrients in 500 calories Cooked Frozen Edamame VS Frozen Edamame

Weight per 500 calories

• Cooked Frozen Edamame: 413g
• Frozen Edamame: 459g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	NA	32g per day for Men 19-50 years
Omega 3	92% 1.48g	NA	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.3% 37g	27% 35g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	0.68% 0.5g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.63g	% 5.2g	g per day for Men 19-50 years
Fiber	56.5% 21.5g	58% 22g	38g per day for Men 19-50 years
Protein	88% 49.2g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	6.9% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	321% 1285μg	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	28% 25.2mg	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	18.7% 2.8mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Calcium	26% 260mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	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	117% 9.4mg	121% 9.68mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	66.6% 280mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	100% 698mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	65% 2211mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	1.83% 27.5mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.66mg	55% 6.06mg	11mg per day for Men 19-50 years
Water	8.13% 301g	9.3% 345g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS Frozen Edamame Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Edamame have 1.2 times more Vitamin B1 than Frozen Edamame.
• While 500 kcal of Frozen Edamame, Unprepared contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Edamame vs Frozen Edamame:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of minerals per 500 kcal
• Both Cooked Frozen Edamame and Frozen Edamame contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Edamame, Unprepared contain 1.3 times more Sugars than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 500 calories.