Comparing Nutrients in 5 ounces Garlic VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	7.3% 211kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	36% 47g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	7.83% 2.98g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	16% 9g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	1.06% 4.25μg	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	49% 44.2mg	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	0.76% 0.11mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	25.7% 257mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	54.3% 0.49mg	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	30% 2.4mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	31% 217mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Cooked Frozen Edamame per 5 oz

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

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

• 5 ounces of Garlic have 1.5 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.1 times more Vitamin C than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 103.7 times more Vitamin B9, 8.5 times more Vitamin E and 15.7 times more Vitamin K than Raw Garlic.
• Both Garlic and Cooked Frozen Edamame provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garlic vs Cooked Frozen Edamame:

• 5 ounces of Garlic have 2.9 times more Calcium, 1.6 times more Manganese and 17.8 times more Selenium than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 1.3 times more Iron and 2.6 times more Magnesium than Raw Garlic.
• Both Garlic and Cooked Frozen Edamame contain similar levels of Copper, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garlic have 1.2 times more Energy and 3.7 times more Carbohydrate than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 10.4 times more Fat, 17.9 times more Omega 3, 7.8 times more Omega 6, 2.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Raw Garlic.
• 5 ounces of Garlic provide inadequate amounts of Omega 3 and Omega 6