Comparing Nutrients in 7 ounces Frozen Edamame VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Edamame	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.46% 216kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.04g	g per day for Men 19-50 years
Fiber	25% 9.53g	5.22% 2g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12% 119mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Edamame vs Stewed Canned Tomatoes:

• 7 ounces of Frozen Edamame have 3.3 times more Vitamin B1, 7.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B5, 7.9 times more Vitamin B6, 60.6 times more Vitamin B9, 1.2 times more Vitamin C and 13.1 times more Vitamin K than Stewed Canned Tomatoes.
• Both Frozen Edamame and Stewed Canned Tomatoes provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Frozen Edamame vs Stewed Canned Tomatoes:

• 7 ounces of Frozen Edamame have 1.8 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 17.1 times more Manganese, 8.1 times more Phosphorus, 2.3 times more Potassium and 7.8 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 36.8 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 4.2 times more Energy, 24.9 times more Fat, 1.2 times more Carbohydrate, 4.8 times more Fiber and 12.3 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Sugars and 9 times more Fructose than Frozen Edamame, Unprepared.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein