Comparing Nutrients in 7 ounces Boiled Escarole VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	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	0.26% 0.083g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	4.7% 6.1g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	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	14.6% 5.56g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.8% 1.64mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	38.7% 155μg	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	7.28% 6.55mg	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	5.3% 0.79mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 421μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	9.13% 91mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13.3μg	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	18% 1.43mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	6.24% 43.7mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.9% 144g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Escarole have 6.3 times more Vitamin A, 2.1 times more Vitamin B5 and 7.9 times more Vitamin K than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 7 ounces of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Escarole have 1.3 times more Water than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 1.4 times more Calcium, 4 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Prepared Frozen Edamame contain 8.1 times more Energy, 28.9 times more Fat, 29.8 times more Omega 3, 26 times more Omega 6, 2.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Escarole without Salt.
• 7 ounces of Boiled Escarole provide inadequate amounts of Energy, Omega 3 and Omega 6