Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 1.6g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	133% 1199μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.4% 0.75mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Frozen Edamame:

• 5 ounces of Cooked Frozen Carrots have 1.4 times more Vitamin E than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 5 times more Vitamin B1, 7.2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 27.5 times more Vitamin B9, 4.2 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Frozen Carrots.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Frozen Edamame:

• 5 ounces of Cooked Frozen Carrots have 9.8 times more Sodium and 1.2 times more Water than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 1.7 times more Calcium, 4 times more Copper, 4 times more Iron, 5.5 times more Magnesium, 6 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium and 3.8 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.6 times more Sugars than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.9 times more Energy, 7 times more Fat, 1.5 times more Fiber and 19.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Edamame offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein