Comparing Nutrients in 5 ounces Garlic VS Frozen Edamame

Macros Ratio

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

Macro Nutrients

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Energy	7.3% 211kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	4.85% 3.5g	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	0.41% 0.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	16% 9g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	14.7% 0.19mg	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	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44.2mg	15.3% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Calcium	25.7% 257mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	51% 0.46mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	62.2% 1.43mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	NA	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% 1.87mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Frozen Edamame per 5 oz

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

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

• 5 ounces of Garlic have 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 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.
• Both Garlic and Frozen Edamame provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Garlic vs Frozen Edamame:

• 5 ounces of Garlic have 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.4 times more Magnesium and 1.3 times more Water than Raw Garlic.
• Both Garlic and Frozen Edamame contain similar levels of Copper, Iron, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garlic have 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Garlic.