Comparing Nutrients in 5 ounces Frozen Edamame VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	5.33% 155kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	NA	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.075% 0.013g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	NA	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	28.4% 16g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	4.36% 0.057mg	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	2.13% 8.5μg	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	16% 14.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Calcium	8.5% 85mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	4.1% 0.037mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	62.2% 1.43mg	4.07% 0.094mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.88% 107g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS White Gourd-flowered per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Edamame vs White Gourd-flowered :

• 5 ounces of Frozen Edamame have 5.2 times more Vitamin B1, 12 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 50.5 times more Vitamin B9 than White Gourd-flowered .
• Both Frozen Edamame and White Gourd-flowered provide similar amounts of Vitamin C per five ounces.
• 5 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9

Comparing minerals per 5 ounces for Frozen Edamame vs White Gourd-flowered :

• 5 ounces of Frozen Edamame have 2.3 times more Calcium, 12.5 times more Copper, 10.6 times more Iron, 5.5 times more Magnesium, 15.3 times more Manganese, 12.4 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Zinc than White Gourd-flowered .
• While 5 oz of Raw White Gourd-flowered contain 1.3 times more Water than Frozen Edamame, Unprepared.
• 5 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Edamame have 7.8 times more Energy, 236.5 times more Fat, 2.2 times more Carbohydrate, 9.6 times more Fiber and 18.1 times more Protein than White Gourd-flowered .
• 5 ounces of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein