Comparing Nutrients in 7 ounces Frozen Edamame VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Edamame	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.46% 216kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	12% 119mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Edamame have 1.9 times more Vitamin B2 and 4.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 3.8 times more Vitamin C, 3.5 times more Vitamin E and 8.2 times more Vitamin K than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.

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

• 7 ounces of Frozen Edamame have 4.3 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2 times more Calcium and 9.3 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Cooked Broccoli Raab contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 4.4 times more Energy, 9.1 times more Fat, 2.4 times more Carbohydrate, 4 times more Sugars, 1.7 times more Fiber and 2.9 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy