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Comparing Nutrients in 5 ounces Frozen EdamameVS Boiled Escarole

Macros Ratio

Protein Fat Carbs

Frozen Edamame
38%
36%
26%
Boiled Escarole
25%
9%
66%
5 oz ▼

Macro Nutrients

5.33%155kcal
Energy
0.73%21.3kcal
155 kcalvs21.3 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.9%6.7g
Fat
0.26%0.26g
6.7 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.19%0.06g
NA gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.06%0.017g
NA gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.58%0.098g
NA gvs0.098 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.3%10.8g
Carbohydrate
3.35%4.35g
10.8 gvs4.35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.85%3.5g
Sugars
0.45%0.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.5 gvs0.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.41%0.3g
Fructose
NA
≤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]
0.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
NA
1.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.8g
Fiber
10.4%3.97g
6.8 gvs3.97 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.4%16g
Protein
2.9%1.63g
16 gvs1.63 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
15%133μg
RAE, retinol activity equivalents
NA μgvs133 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.7%0.21mg
Vitamin B1
6.97%0.084mg
Thiamine
0.21 mgvs0.084 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29%0.38mg
Vitamin B2
6.76%0.088mg
Riboflavin
0.38 mgvs0.088 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.2%1.3mg
Vitamin B3
2.76%0.44mg
Niacin, nicotinic acid, niacinamide
1.3 mgvs0.44 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.76mg
Vitamin B5
23.4%1.17mg
Pantothenic acid
0.76 mgvs1.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B6
1.74%0.023mg
Pyridoxine
0.19 mgvs0.023 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%429μg
Vitamin B9
27.6%111μg
Folates and Folic Acid
429 μgvs111 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.3%13.7mg
Vitamin C
5.2%4.68mg
Ascorbic acid
13.7 mgvs4.68 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.8%1.02mg
Vitamin E
3.78%0.57mg
Tocopherols and Tocotrienols
1.02 mgvs0.57 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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37%44.5μg
Vitamin K
250%300μg
Phytomenadione or phylloquinone
44.5 μgvs300 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.5%85mg
Calcium
6.52%65.2mg
85 mgvs65.2 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51%0.46mg
Copper
13.7%0.12mg
0.46 mgvs0.12 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.24%9.5μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs9.5 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37.4%3mg
Iron
12.8%1.02mg
3 mgvs1.02 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.6%86.5mg
Magnesium
4.4%18.4mg
86.5 mgvs18.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.2%1.43mg
Manganese
23.7%0.55mg
1.43 mgvs0.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.6%228mg
Phosphorus
4.45%31mg
228 mgvs31 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%683mg
Potassium
10.2%347mg
683 mgvs347 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0.52%0.28μg
NA μgvs0.28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.57%8.5mg
Sodium
1.8%27mg
8.5 mgvs27 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg
Zinc
8.9%0.98mg
1.87 mgvs0.98 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.88%107g
Water
3.6%134g
107 gvs134 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Frozen Edamame vs Boiled Escarole:
Comparing minerals per 5 ounces for Frozen Edamame vs Boiled Escarole:
Comparison of macro-nutrients per 5 ounces:



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