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

Weight per 500 calories

• Frozen Edamame: 459g
• White Gourd-flowered: 3571g

Frozen Edamame has 7.8 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 - Frozen Edamame or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	93% 121g	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	47% 18g	38g per day for Men 19-50 years
Protein	92% 51.5g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	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	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	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	347% 1390μg	53.6% 214μg	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	401% 361mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	27.5% 275mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	121% 9.68mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	66.6% 280mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	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	106% 739mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	65% 2211mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.5mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.06mg	227% 25mg	11mg per day for Men 19-50 years
Water	9.3% 345g	92% 3412g	3700g per day for Men 19-50 years

Frozen Edamame VS White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Edamame have 1.5 times more Vitamin B2 and 6.5 times more Vitamin B9 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 8.1 times more Vitamin C than Frozen Edamame, Unprepared.

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

• 500 calories of Frozen Edamame have 1.6 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.6 times more Phosphorus than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 3.4 times more Calcium, 1.4 times more Magnesium, 2.4 times more Potassium, 4.1 times more Zinc and 9.9 times more Water than Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Edamame have 30.4 times more Fat, 1.2 times more Fiber and 2.3 times more Protein than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 3.5 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and White Gourd-flowered offer comparable quantities of Energy per 500 calories.