Comparing Nutrients in 500 calories Ginger Root VS Cooked Frozen Edamame

Weight per 500 calories

• Ginger Root: 625g
• Cooked Frozen Edamame: 413g

Prepared Frozen Edamame has 1.5 times more energy per unit of mass than Raw Ginger Root, which is average in comparison to other foods. Ginger Root having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Ginger Root	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	3.96% 1.27g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	85.4% 111g	28.3% 37g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.63g	g per day for Men 19-50 years
Fiber	33% 12.5g	56.5% 21.5g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.9% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	17% 68.8μg	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	34.7% 31.3mg	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	11% 1.63mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.63μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	10% 100mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	47% 3.75mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	62.2% 1.43mg	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	30.4% 213mg	100% 698mg	700mg per day for Men 19-50 years
Potassium	76.3% 2594mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	5.4% 81.3mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	51.5% 5.66mg	11mg per day for Men 19-50 years
Water	13.3% 493g	8.13% 301g	3700g per day for Men 19-50 years

Ginger Root VS Cooked Frozen Edamame Nutrients Per 500 Kcal

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

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

• 500 calories of Ginger Root have 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.2 times more Vitamin C than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 5.3 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B5, 18.7 times more Vitamin B9, 1.7 times more Vitamin E and 176.5 times more Vitamin K than Raw Ginger Root.
• 500 calories of Ginger Root have insufficient amounts of Vitamin K
• Both Raw Ginger Root 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 Ginger Root vs Cooked Frozen Edamame:

• 500 calories of Ginger Root have 1.4 times more Potassium and 1.6 times more Water than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 2.6 times more Calcium, 2.5 times more Iron, 3 times more Manganese, 3.3 times more Phosphorus and 2.7 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Cooked Frozen Edamame contain similar levels of Copper and Magnesium per 500 calories.
• Both Raw Ginger Root as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ginger Root have 3 times more Carbohydrate than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 4.6 times more Fat, 7 times more Omega 3, 9.9 times more Omega 6, 1.7 times more Fiber and 4.3 times more Protein than Raw Ginger Root.
• Both Ginger Root and Cooked Frozen Edamame offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Ginger Root provide inadequate amounts of Omega 6