Comparing Nutrients in 7 ounces Boiled Eggplant VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	5.97% 4.33g	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	NA	0.33% 0.24g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.22g	g per day for Men 19-50 years
Fiber	13% 4.96g	27% 10.3g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.3% 0.2mg	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	6.95% 27.8μg	154% 617μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	13.5% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.42% 0.81mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	1.2% 12mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	76% 0.68mg	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	6.2% 0.5mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	88.4% 2.03mg	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	4.25% 29.8mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Cooked Frozen Edamame per 7 oz

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

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

• 7 oz of Prepared Frozen Edamame contain 2.6 times more Vitamin B1, 7.8 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5, 22.2 times more Vitamin B9, 4.7 times more Vitamin C, 1.7 times more Vitamin E and 9.2 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Cooked Frozen Edamame provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Boiled and Drained Eggplant as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Eggplant have 1.2 times more Water than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 10.5 times more Calcium, 5.8 times more Copper, 9.1 times more Iron, 5.8 times more Magnesium, 9.1 times more Manganese, 11.3 times more Phosphorus, 3.5 times more Potassium and 11.4 times more Zinc than Boiled and Drained Eggplant.
• 7 ounces of Boiled Eggplant lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Eggplant as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Eggplant have 1.5 times more Sugars than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 3.5 times more Energy, 22.6 times more Fat, 23.9 times more Omega 3, 23 times more Omega 6, 2.1 times more Fiber and 14.3 times more Protein than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Cooked Frozen Edamame offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein