Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	4.25% 123kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.6g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	3.3% 3.97μg	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	NA	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes 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 Baked Red Potatoes vs Cooked Frozen Edamame:

• 5 ounces of Baked Red Potatoes have 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.1 times more Vitamin C than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 11.5 times more Vitamin B9, 8.5 times more Vitamin E and 9.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Edamame provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes 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 Baked Red Potatoes vs Cooked Frozen Edamame:

• 5 ounces of Baked Red Potatoes have 1.3 times more Potassium than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 7 times more Calcium, 2 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 5.9 times more Manganese, 2.3 times more Phosphorus and 3.4 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 2.2 times more Carbohydrate than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 1.4 times more Energy, 34.7 times more Fat, 23.9 times more Omega 3, 36.6 times more Omega 6, 1.5 times more Sugars, 2.9 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6