Comparing Nutrients in 500 calories Frozen Edamame VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Frozen Edamame: 459g
• Cooked Ripe Red Tomatoes: 2778g

Frozen Edamame has 6.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Edamame	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	85.7% 111g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	51% 19.4g	38g per day for Men 19-50 years
Protein	92% 51.5g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.3% 0.69mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.5% 275mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	66.6% 280mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	65% 2211mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.5mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	55% 6.06mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	9.3% 345g	71% 2621g	3700g per day for Men 19-50 years

Frozen Edamame VS Cooked Ripe Red Tomatoes Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Edamame have 2 times more Vitamin B2, 3.8 times more Vitamin B9 and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6, 14.2 times more Vitamin C and 4.7 times more Vitamin E than Frozen Edamame, Unprepared.

Comparing minerals per 500 calories for Frozen Edamame vs Cooked Ripe Red Tomatoes:

• 500 calories of Frozen Edamame have 1.6 times more Manganese and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 1.4 times more Copper, 2 times more Iron, 2.7 times more Potassium, 11.1 times more Sodium and 7.6 times more Water than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cooked Ripe Red Tomatoes contain similar levels of Calcium, Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Edamame have 7.1 times more Fat and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 3.2 times more Carbohydrate, 6.1 times more Sugars and 37.8 times more Fructose than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cooked Ripe Red Tomatoes offer comparable quantities of Energy and Fiber per 500 calories.