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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Edamame	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.46% 216kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	35% 45.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.88% 0.64g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	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% 2.6mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Edamame versus 7 oz of Boiled 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 Boiled Red Kidney Beans:

• 7 ounces of Frozen Edamame have 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B9, 8.1 times more Vitamin C, 24 times more Vitamin E and 3.7 times more Vitamin K than Boiled Red Kidney Beans.
• Both Frozen Edamame and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E

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

• 7 ounces of Frozen Edamame have 2.1 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 2.1 times more Manganese and 1.2 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.4 times more Iron than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled Red Kidney Beans contain similar levels of Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 9.5 times more Fat, 7.8 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3 times more Carbohydrate and 1.5 times more Fiber than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled Red Kidney Beans offer comparable quantities of Energy per seven ounces.