Comparing Nutrients in 5 ounces Cooked Frozen Edamame VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Energy	5.9% 172kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.37g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	NA	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	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	0.23% 0.17g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.6g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	18% 6.8g	38g per day for Men 19-50 years
Protein	30% 17g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	110% 441μg	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	9.6% 8.65mg	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	6.43% 0.96mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 38μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	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	40.2% 3.2mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	34.2% 240mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.88% 107g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Cooked Frozen Edamame have 1.3 times more Vitamin B1 than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per five ounces.

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

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of minerals per 5 oz
• Both Cooked Frozen Edamame and Frozen Edamame contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of macro-nutrients per 5 oz
• Both Cooked Frozen Edamame and Frozen Edamame offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per five ounces.