Comparing Nutrients in 7 ounces Frozen Edamame VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Energy	7.46% 216kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	8.76% 6.35g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	150% 601μg	6.95% 27.8μg	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	2.87% 2.58mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	13% 0.12mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	9.75% 0.22mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Boiled Eggplant per 7 oz

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

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

• 7 ounces of Frozen Edamame have 2 times more Vitamin B1, 13.3 times more Vitamin B2, 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 21.6 times more Vitamin B9, 7.5 times more Vitamin C, 1.8 times more Vitamin E and 10.8 times more Vitamin K than Boiled Eggplant.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C

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

• 7 ounces of Frozen Edamame have 10 times more Calcium, 5.5 times more Copper, 8.4 times more Iron, 5.5 times more Magnesium, 8.9 times more Manganese, 10.7 times more Phosphorus, 3.9 times more Potassium and 11 times more Zinc than Boiled Eggplant.
• Both Frozen Edamame and Boiled Eggplant contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Eggplant lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 3.1 times more Energy, 20.6 times more Fat, 1.9 times more Fiber and 13.5 times more Protein than Boiled Eggplant.
• While 7 oz of Boiled and Drained Eggplant contain 1.3 times more Sugars than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Boiled Eggplant offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Eggplant provide inadequate amounts of Energy and Protein