Comparing Nutrients in 5 ounces Frozen Edamame VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Garlic	16%	3%	81%

Macro Nutrients

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	5.33% 155kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	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	36% 47g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	0.41% 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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	28.4% 16g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	107% 429μg	1.06% 4.25μg	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	49% 44.2mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	8.5% 85mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	37.4% 3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	62.2% 1.43mg	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	32.6% 228mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	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% 1.87mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.88% 107g	2.24% 83g	3700g per day for Men 19-50 years

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

• Frozen Edamame, Unprepared has 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 101 times more Vitamin B9, 9 times more Vitamin E and 18.5 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Raw Garlic have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Frozen Edamame vs Garlic:

• Frozen Edamame, Unprepared has 1.2 times more Iron, 2.4 times more Magnesium, 1.2 times more Potassium and 1.3 times more Water than Raw Garlic.
• While Raw Garlic contains 3 times more Calcium, 1.7 times more Manganese and 2.8 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Raw Garlic have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Edamame, Unprepared has 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Garlic.
• While Raw Garlic contains 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared as well as Raw Garlic have insufficient amounts of Glucose and Sucrose in 5 oz.