Comparing Nutrients in 500 calories Eggplant VS Cooked Frozen Edamame

Weight per 500 calories

• Eggplant: 2000g
• Cooked Frozen Edamame: 413g

Prepared Frozen Edamame has 4.8 times more energy per unit of mass than Raw Eggplant, which is average in comparison to other foods. Eggplant having very low energy density.

Discover which food has more nutrients per 500 calories - Eggplant or Cooked Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	28.3% 37g	130g per day for Men 19-50 years
Sugars	97% 70.6g	12.4% 9g	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	42.5% 31g	0.68% 0.5g	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	% 31.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 4.63g	g per day for Men 19-50 years
Fiber	158% 60g	56.5% 21.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	6.9% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	31.8% 0.41mg	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	110% 440μg	321% 1285μg	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	49% 44mg	28% 25.2mg	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	40% 6mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	18% 180mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	158% 1.43mg	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	57.5% 4.6mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	184% 4.23mg	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	68.6% 480mg	100% 698mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	51.5% 5.66mg	11mg per day for Men 19-50 years
Water	50% 1846g	8.13% 301g	3700g per day for Men 19-50 years

Eggplant VS Cooked Frozen Edamame Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Eggplant or Cooked Frozen Edamame?

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

• 500 calories of Eggplant have 3.4 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 1.7 times more Vitamin C and 2.1 times more Vitamin E than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 2.9 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Raw Eggplant as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Eggplant have 2.5 times more Potassium, 1.8 times more Selenium and 6.1 times more Water than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 1.4 times more Calcium, 2 times more Iron, 1.5 times more Phosphorus and 1.8 times more Zinc than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame contain similar levels of Copper, Magnesium and Manganese per 500 calories.
• 500 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Eggplant have 3.2 times more Carbohydrate, 7.8 times more Sugars, 62.1 times more Fructose and 2.8 times more Fiber than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 6 times more Fat, 5.7 times more Omega 3, 5.9 times more Omega 6 and 2.5 times more Protein than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame offer comparable quantities of Energy per 500 calories.
• 500 calories of Eggplant provide inadequate amounts of Omega 6