Comparing Nutrients in 7 ounces Cucumber VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	11.6% 15g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	6.8% 4.92g	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	2.4% 1.73g	0.57% 0.42g	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	% 1.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 2.24g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.36% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	150% 601μg	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	6.17% 5.56mg	21.4% 19.2mg	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	0.4% 0.06mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.064% 2.58μg	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	6.95% 0.56mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	16.4% 7.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Frozen Edamame per 7 oz

Compare the macro and micronutrient content in 7 oz of Cucumber versus 7 oz of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cucumber vs Frozen Edamame:

• 7 oz of Frozen Edamame, Unprepared contain 5.6 times more Vitamin B1, 8 times more Vitamin B2, 9.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 43.3 times more Vitamin B9, 3.5 times more Vitamin C, 24 times more Vitamin E and 1.9 times more Vitamin K than Raw Whole Cucumber.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E

Comparing minerals per 7 ounces for Cucumber vs Frozen Edamame:

• 7 ounces of Cucumber have 1.3 times more Water than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 3.8 times more Calcium, 7.9 times more Copper, 7.5 times more Iron, 4.7 times more Magnesium, 12.8 times more Manganese, 6.7 times more Phosphorus, 3.3 times more Potassium and 6.6 times more Zinc than Raw Whole Cucumber.
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Edamame, Unprepared contain 7.3 times more Energy, 43 times more Fat, 2.1 times more Carbohydrate, 1.5 times more Sugars, 9.6 times more Fiber and 17.3 times more Protein than Raw Whole Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein