Comparing Nutrients in 5 ounces Cooked Frozen Edamame VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.9% 172kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.37g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2.1% 0.36g	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	26% 34g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	0.41% 0.3g	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% 0g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.2g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	30% 17g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	21.4% 0.28mg	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	11% 44μg	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	12% 11mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 38μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	12% 0.11mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	9.68% 0.22mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Edamame versus 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Edamame vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cooked Frozen Edamame have 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 10 times more Vitamin B9, 6.8 times more Vitamin E and 12.7 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3, 2 times more Vitamin B6 and 1.3 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Prepared Frozen Edamame as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Edamame vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cooked Frozen Edamame have 4.8 times more Calcium, 4.5 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 6.5 times more Manganese, 2.1 times more Phosphorus and 4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 58.2 times more Sodium than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Prepared Frozen Edamame as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Edamame have 22.4 times more Omega 3, 7.1 times more Omega 6, 10.4 times more Sugars, 2.6 times more Fiber and 5.1 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Saturated Fat and 2.7 times more Carbohydrate than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6