Comparing Nutrients in 7 ounces Cooked Frozen Edamame VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Energy	8.3% 240kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	NA	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	11.6% 15g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	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	0.33% 0.24g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.22g	% 2.24g	g per day for Men 19-50 years
Fiber	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	20.6% 0.27mg	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	154% 617μg	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	13.5% 12mg	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	9% 1.35mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Frozen Edamame	Recommended Dietary Allowance
Calcium	12.5% 125mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	71.4% 0.64mg	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	56.3% 4.5mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	87% 2mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Frozen Edamame per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Edamame 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 Cooked Frozen Edamame vs Frozen Edamame:

• 7 ounces of Cooked Frozen Edamame have 1.3 times more Vitamin B1 than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Frozen Edamame provide similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per seven ounces.

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

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of minerals per 7 oz
• Both Cooked Frozen Edamame and Frozen Edamame contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Prepared Frozen Edamame and Frozen Edamame, Unprepared have similar amounts of macro-nutrients per 7 oz
• Both Cooked Frozen Edamame and Frozen Edamame offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per seven ounces.