Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Edamame	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.85% 3.5g	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	1.62% 1.18g	0.41% 0.3g	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	% 1.06g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.7% 0.19mg	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	23.7% 95μg	107% 429μg	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	89% 80mg	15.3% 13.7mg	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	11.5% 1.73mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Edamame	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	51% 0.46mg	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	14.4% 1.15mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	62.2% 1.43mg	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	10% 71mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Frozen Edamame:

• 5 ounces of Frozen Chopped Broccoli have 5.8 times more Vitamin C, 1.7 times more Vitamin E and 2.6 times more Vitamin K than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Edamame provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Frozen Edamame:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Water than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 8.5 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Edamame contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Edamame, Unprepared contain 4.2 times more Energy, 16.3 times more Fat, 1.6 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy