Comparing Nutrients in 5 ounces Cucumber VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	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	1.7% 1.23g	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	% 1.08g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 1.6g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.55% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	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	4.4% 3.97mg	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	0.28% 0.043mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.84μg	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	4.96% 0.4mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	62.2% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	11.7% 5.27μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Frozen Edamame per 5 oz

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

• 5 oz of Frozen Edamame, Unprepared contain 5.6 times more Vitamin B1, 8 times more Vitamin B2, 9.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 43.3 times more Vitamin B9, 3.5 times more Vitamin C, 24 times more Vitamin E and 1.9 times more Vitamin K than Raw Whole Cucumber.
• 5 ounces of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E

Comparing minerals per 5 ounces for Cucumber vs Frozen Edamame:

• 5 ounces of Cucumber have 1.3 times more Water than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 3.8 times more Calcium, 7.9 times more Copper, 7.5 times more Iron, 4.7 times more Magnesium, 12.8 times more Manganese, 6.7 times more Phosphorus, 3.3 times more Potassium and 6.6 times more Zinc than Raw Whole Cucumber.
• 5 ounces of Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Edamame, Unprepared contain 7.3 times more Energy, 43 times more Fat, 2.1 times more Carbohydrate, 1.5 times more Sugars, 9.6 times more Fiber and 17.3 times more Protein than Raw Whole Cucumber.
• 5 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein