Comparing Nutrients in 7 ounces Cooked Frozen Edamame VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Eggplant	13%	6%	81%

Macro Nutrients

	Cooked Frozen Edamame	Eggplant	Recommended Dietary Allowance
Energy	8.3% 240kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	0.74% 0.13g	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	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	9.66% 7g	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	4.2% 3.06g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	% 2.22g	% 0.52g	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Eggplant	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	13% 0.17mg	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	11% 43.7μg	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	4.85% 4.37mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Eggplant	Recommended Dietary Allowance
Calcium	12.5% 125mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	18% 0.16mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	20% 0.46mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Eggplant per 7 oz

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

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

• 7 ounces of Cooked Frozen Edamame have 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 14.1 times more Vitamin B9, 2.8 times more Vitamin C, 2.3 times more Vitamin E and 7.6 times more Vitamin K than Eggplant.
• Both Cooked Frozen Edamame and Eggplant provide similar amounts of Vitamin B6 per seven ounces.
• Both Prepared Frozen Edamame as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Edamame have 7 times more Calcium, 4.3 times more Copper, 9.9 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium and 8.6 times more Zinc than Eggplant.
• While 7 oz of Raw Eggplant contain 1.3 times more Water than Prepared Frozen Edamame.
• 7 ounces of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Prepared Frozen Edamame as well as Raw Eggplant lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Edamame have 4.8 times more Energy, 28.9 times more Fat, 27.5 times more Omega 3, 28.4 times more Omega 6, 1.5 times more Carbohydrate, 1.7 times more Fiber and 12.2 times more Protein than Eggplant.
• While 7 oz of Raw Eggplant contain 1.6 times more Sugars and 12.8 times more Fructose than Prepared Frozen Edamame.
• 7 ounces of Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein