Comparing Nutrients in 500 calories Cooked Frozen Edamame VS White Gourd-flowered

Weight per 500 calories

• Cooked Frozen Edamame: 413g
• White Gourd-flowered: 3571g

Cooked Frozen Edamame has 8.6 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	130g per day for Men 19-50 years
Sugars	12.4% 9g	NA	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	47% 18g	38g per day for Men 19-50 years
Protein	88% 49.2g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	White Gourd-flowered	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	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Calcium	26% 260mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	102% 2.36mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.66mg	227% 25mg	11mg per day for Men 19-50 years
Water	8.13% 301g	92% 3412g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS White Gourd-flowered Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Frozen Edamame vs White Gourd-flowered :

• 500 calories of Cooked Frozen Edamame have 6 times more Vitamin B9 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.3 times more Vitamin B1, 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 Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and White Gourd-flowered provide similar amounts of Vitamin B2 per 500 calories.
• Both Prepared Frozen Edamame as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Edamame vs White Gourd-flowered :

• 500 calories of Cooked Frozen Edamame have 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 1.5 times more Phosphorus than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 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 Prepared Frozen Edamame.
• 500 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Edamame have 30.1 times more Fat, 23 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 3.3 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6