Comparing Nutrients in 7 ounces Eggplant VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	8.98% 11.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	4.2% 3.06g	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	% 3.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 2.22g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	27% 10.3g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	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	11% 43.7μg	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	4.85% 4.37mg	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	3.97% 0.6mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	1.8% 18mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	5.7% 0.46mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	6.8% 47.6mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	4.95% 183g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Cooked Frozen Edamame per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Eggplant vs Cooked Frozen Edamame:

• 7 oz of Prepared Frozen Edamame contain 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 14.1 times more Vitamin B9, 2.8 times more Vitamin C, 2.3 times more Vitamin E and 7.6 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Cooked Frozen Edamame provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw 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 Eggplant vs Cooked Frozen Edamame:

• 7 ounces of Eggplant have 1.3 times more Water than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 7 times more Calcium, 4.3 times more Copper, 9.9 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium and 8.6 times more Zinc than Raw Eggplant.
• 7 ounces of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw 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 Eggplant have 1.6 times more Sugars and 12.8 times more Fructose than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 4.8 times more Energy, 28.9 times more Fat, 27.5 times more Omega 3, 28.4 times more Omega 6, 1.5 times more Carbohydrate, 1.7 times more Fiber and 12.2 times more Protein than Raw Eggplant.
• 7 ounces of Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein