Comparing Nutrients in 500 calories Cooked Frozen Edamame VS Boiled Escarole

Weight per 500 calories

• Cooked Frozen Edamame: 413g
• Boiled Escarole: 3333g

Cooked Frozen Edamame has 8.1 times more energy per 100g than Boiled Escarole. It has average energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Edamame or Boiled Escarole?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 37g	78.7% 102g	130g per day for Men 19-50 years
Sugars	12.4% 9g	10.6% 7.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	56.5% 21.5g	246% 93g	38g per day for Men 19-50 years
Protein	88% 49.2g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	6.9% 62μg	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	41% 0.53mg	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	650% 2600μg	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	28% 25.2mg	122% 110mg	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	18.7% 2.8mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	26% 260mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 223μg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	558% 13mg	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	105% 733mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.66mg	209% 23mg	11mg per day for Men 19-50 years
Water	8.13% 301g	85% 3143g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt contains 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 Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Escarole without Salt contains 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 Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Boiled and Drained Escarole without Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Frozen Edamame has 3.6 times more Fat, 1.8 times more Saturated 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.
• While Boiled and Drained Escarole without Salt contains 2.8 times more Carbohydrate and 4.3 times more Fiber than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Boiled and Drained Escarole without Salt have similar amounts of Energy and Sugars per 500 kcal.
• Both Prepared Frozen Edamame as well as Boiled and Drained Escarole without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.