Comparing Nutrients in 7 ounces Cooked Frozen Edamame VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Frozen Edamame	Carrots	Recommended Dietary Allowance
Energy	8.3% 240kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	13% 9.4g	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	0.33% 0.24g	1.5% 1.1g	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	% 0g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.22g	% 7.12g	g per day for Men 19-50 years
Fiber	27% 10.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Carrots	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	154% 617μg	9.43% 37.7μg	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	13.5% 12mg	13% 11.7mg	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	9% 1.35mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Carrots	Recommended Dietary Allowance
Calcium	12.5% 125mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	56.3% 4.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	12.3% 0.28mg	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	48% 335mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.74% 175g	3700g per day for Men 19-50 years

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

• Prepared Frozen Edamame has 3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 16.4 times more Vitamin B9 and 2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 55.7 times more Vitamin A and 1.4 times more Vitamin B6 than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Carrots have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 7 oz.
• Both Prepared Frozen Edamame as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Edamame vs Carrots:

• Prepared Frozen Edamame has 1.9 times more Calcium, 7.7 times more Copper, 7.6 times more Iron, 5.3 times more Magnesium, 7.2 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 8 times more Selenium and 5.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared Frozen Edamame has 3 times more Energy, 21.7 times more Fat, 19.4 times more Saturated Fat, 179 times more Omega 3, 17.9 times more Omega 6, 1.9 times more Fiber and 12.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.2 times more Sugars than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Raw Carrots have similar amounts of Carbohydrate per 7 oz.
• Both Prepared Frozen Edamame as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.