Comparing Nutrients in 5 ounces Frozen Edamame VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Edamame	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.33% 155kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.3% 10.8g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	4.8% 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	0.41% 0.3g	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	18% 6.8g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	28.4% 16g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	12.2% 0.16mg	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	107% 429μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.3% 13.7mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.8% 1.02mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	16.2% 0.15mg	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	37.4% 3mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	62.2% 1.43mg	27.7% 0.64mg	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	32.6% 228mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.88% 107g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Edamame vs Canned Carrots with Liquids and Salt:

• Frozen Edamame, Unprepared has 7.9 times more Vitamin B1, 9.8 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 1.2 times more Vitamin B6, 37.9 times more Vitamin B9, 4.9 times more Vitamin C and 3.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Frozen Edamame, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Frozen Edamame vs Canned Carrots with Liquids and Salt:

• Frozen Edamame, Unprepared has 1.9 times more Calcium, 3.1 times more Copper, 4.1 times more Iron, 6.8 times more Magnesium, 2.2 times more Manganese, 8.1 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 40 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Edamame, Unprepared has 4.7 times more Energy, 33.8 times more Fat, 1.4 times more Carbohydrate, 2.7 times more Fiber and 19.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Frozen Edamame, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 5 oz.
• Both Frozen Edamame, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 5 oz.