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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	0.68% 20kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	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	3.7% 4.8g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	NA	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	1.87% 0.71g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	30% 17g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	2.13% 8.5μg	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	16% 14.3mg	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	NA	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	3.7% 37mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	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	3.54% 0.28mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.07% 0.094mg	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	2.63% 18.4mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	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	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.66% 135g	2.8% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of White Gourd-flowered 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 White Gourd-flowered vs Cooked Frozen Edamame:

• 5 ounces of White Gourd-flowered have 1.7 times more Vitamin C than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 6.9 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 51.8 times more Vitamin B9 than Raw White Gourd-flowered .
• 5 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of White Gourd-flowered have 1.3 times more Water than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 2.4 times more Calcium, 13.3 times more Copper, 11.4 times more Iron, 5.8 times more Magnesium, 15.5 times more Manganese, 13 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Raw White Gourd-flowered .
• 5 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Prepared Frozen Edamame contain 8.6 times more Energy, 260 times more Fat, 199.1 times more Omega 6, 2.6 times more Carbohydrate, 10.4 times more Fiber and 19.2 times more Protein than Raw White Gourd-flowered .
• 5 ounces of White Gourd-flowered provide inadequate amounts of Energy, Omega 6, Fiber and Protein