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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Cooked Frozen Edamame: 413g

Prepared Frozen Edamame has 8.6 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	NA	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	93% 121g	28.3% 37g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	56.5% 21.5g	38g per day for Men 19-50 years
Protein	39.5% 22g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	6.9% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	93% 929mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	100% 698mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	51.5% 5.66mg	11mg per day for Men 19-50 years
Water	92% 3412g	8.13% 301g	3700g per day for Men 19-50 years

White Gourd-flowered VS Cooked Frozen Edamame Nutrients Per 500 Kcal

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

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

• 500 calories of White Gourd-flowered have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 14.3 times more Vitamin C than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 6 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of White Gourd-flowered have 3.6 times more Calcium, 1.5 times more Magnesium, 3 times more Potassium, 2.2 times more Selenium, 4.4 times more Zinc and 11.3 times more Water than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 1.5 times more Phosphorus than Raw White Gourd-flowered .
• 500 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 3.3 times more Carbohydrate than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 30.1 times more Fat, 23 times more Omega 6 and 2.2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Cooked Frozen Edamame offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6