Comparing Nutrients in 7 ounces Frozen Edamame VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Edamame	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.46% 216kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	40% 52g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.4% 19.2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	NA	420mg per day for Men 19-50 years
Manganese	87% 2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	28% 957mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	NA	11mg per day for Men 19-50 years
Water	4.03% 149g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Edamame vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Edamame have 5.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Edamame vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Edamame have 4 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 49.7 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 2.6 times more Fat, 3.6 times more Sugars, 1.8 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.4 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per seven ounces.