Comparing Nutrients in 7 ounces Frozen Edamame VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Edamame	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.46% 216kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	91% 119g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	0.57% 0.42g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	130% 49.4g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	60.6% 0.79mg	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	150% 601μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.4% 19.2mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	243% 2.2mg	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	52.3% 4.2mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	86.3% 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	45.6% 319mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Edamame vs California Red Kidney Beans:

• 7 ounces of Frozen Edamame have 1.2 times more Vitamin B2 and 2.2 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.5 times more Vitamin B1, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Edamame, Unprepared.

Comparing minerals per 7 ounces for Frozen Edamame vs California Red Kidney Beans:

• 7 ounces of Frozen Edamame have 6.4 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.3 times more Calcium, 3.4 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Frozen Edamame, Unprepared.
• Both Frozen Edamame and California Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 18.9 times more Fat than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3 times more Energy, 7.9 times more Carbohydrate, 5.2 times more Fiber and 2.2 times more Protein than Frozen Edamame, Unprepared.