Comparing Nutrients in 5 ounces Cooked Frozen Edamame VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Garlic	16%	3%	81%

Macro Nutrients

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	5.9% 172kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.37g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	36% 47g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	1.96% 1.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	30% 17g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	135% 1.75mg	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	1.06% 4.25μg	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	9.6% 8.65mg	49% 44.2mg	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	6.43% 0.96mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 38μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	47% 0.42mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	103% 2.37mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Garlic per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Edamame vs Garlic:

• 5 ounces of Cooked Frozen Edamame have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 103.7 times more Vitamin B9, 8.5 times more Vitamin E and 15.7 times more Vitamin K than Garlic.
• While 5 oz of Raw Garlic contain 1.5 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.1 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Garlic provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Prepared Frozen Edamame as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Edamame have 1.3 times more Iron and 2.6 times more Magnesium than Garlic.
• While 5 oz of Raw Garlic contain 2.9 times more Calcium, 1.6 times more Manganese and 17.8 times more Selenium than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Garlic contain similar levels of Copper, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Edamame have 10.4 times more Fat, 17.9 times more Omega 3, 7.8 times more Omega 6, 2.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Garlic.
• While 5 oz of Raw Garlic contain 3.7 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Garlic offer comparable quantities of Energy per five ounces.
• 5 ounces of Garlic provide inadequate amounts of Omega 3 and Omega 6