Comparing Nutrients in 5 ounces Boiled Escarole VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.35% 4.35g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	4.26% 3.1g	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	NA	0.23% 0.17g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	15% 133μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	11% 0.14mg	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	27.6% 111μg	110% 441μg	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	5.2% 4.68mg	9.6% 8.65mg	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	3.78% 0.57mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.5μg	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	12.8% 1.02mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	63% 1.45mg	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	4.45% 31mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Escarole vs Cooked Frozen Edamame:

• Boiled and Drained Escarole without Salt has 6.3 times more Vitamin A, 2.1 times more Vitamin B5 and 7.9 times more Vitamin K than Prepared Frozen Edamame.
• While Prepared Frozen Edamame contains 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Escarole vs Cooked Frozen Edamame:

• Boiled and Drained Escarole without Salt has 3.2 times more Sodium and 1.3 times more Water than Prepared Frozen Edamame.
• While Prepared Frozen Edamame contains 1.4 times more Calcium, 4 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 2 times more Zinc than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 5 ounces:

• Prepared Frozen Edamame contains 8.1 times more Energy, 28.9 times more Fat, 14.8 times more Saturated Fat, 29.8 times more Omega 3, 26 times more Omega 6, 2.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.