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

Weight per 500 calories

• Frozen Edamame: 459g
• Boiled White Gourd-flowered: 3333g

Frozen Edamame has 7.3 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	95% 123g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.33% 0.96g	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	% 5.2g	NA	g per day for Men 19-50 years
Fiber	58% 22g	105% 40g	38g per day for Men 19-50 years
Protein	92% 51.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.3% 0.69mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	97% 1.27mg	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	347% 1390μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49.4% 44.5mg	315% 283mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	27.5% 275mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	96% 0.87mg	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	121% 9.68mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	66.6% 280mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	96% 2.2mg	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	106% 739mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	65% 2211mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.5mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	55% 6.06mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	9.3% 345g	86% 3177g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Edamame have 1.7 times more Vitamin B2 and 10.4 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin C than Frozen Edamame, Unprepared.

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

• 500 calories of Frozen Edamame have 1.7 times more Copper, 2.1 times more Manganese and 1.7 times more Phosphorus than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 2.9 times more Calcium, 1.3 times more Magnesium, 2.6 times more Potassium, 3.9 times more Zinc and 9.2 times more Water than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled White Gourd-flowered contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Edamame have 32.5 times more Fat and 2.6 times more Protein than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 3.5 times more Carbohydrate and 1.8 times more Fiber than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled White Gourd-flowered offer comparable quantities of Energy per 500 calories.