Comparing Nutrients in 500 calories Boiled Eggplant VS Frozen Edamame

Weight per 500 calories

• Boiled Eggplant: 1429g
• Frozen Edamame: 459g

Frozen Edamame, Unprepared has 3.1 times more energy per unit of mass than Boiled and Drained Eggplant, which is average in comparison to other foods. Boiled Eggplant having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Eggplant	Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	NA	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	27% 35g	130g per day for Men 19-50 years
Sugars	63% 45.7g	15.7% 11.4g	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	NA	1.33% 0.96g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	94% 35.7g	58% 22g	38g per day for Men 19-50 years
Protein	21% 12g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	47.6% 0.62mg	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	50% 200μg	347% 1390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.6% 18.6mg	49.4% 44.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.86mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Frozen Edamame	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	165% 1.5mg	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	44.6% 3.57mg	121% 9.68mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	66.6% 280mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	201% 4.63mg	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	30.6% 214mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	51.7% 1757mg	65% 2211mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	1.83% 27.5mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	55% 6.06mg	11mg per day for Men 19-50 years
Water	34.6% 1281g	9.3% 345g	3700g per day for Men 19-50 years

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

• Boiled and Drained Eggplant has 1.6 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 4.3 times more Vitamin B2, 2.3 times more Vitamin B5, 6.9 times more Vitamin B9, 2.4 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Eggplant.

Comparing minerals per 500 calories for Boiled Eggplant vs Frozen Edamame:

• Boiled and Drained Eggplant has 3.7 times more Water than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 3.2 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Boiled and Drained Eggplant.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Eggplant has 3.6 times more Carbohydrate, 4 times more Sugars and 1.6 times more Fiber than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 6.6 times more Fat and 4.3 times more Protein than Boiled and Drained Eggplant.
• Both Boiled and Drained Eggplant and Frozen Edamame, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Eggplant as well as Frozen Edamame, Unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.