Comparing Nutrients in 7 ounces Garlic VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	10% 296kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	50.5% 65.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	11% 4.17g	27% 10.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	36% 359mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	42% 3.37mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	43.4% 304mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Cooked Frozen Edamame per 7 oz

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

• 7 ounces of Garlic have 1.5 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.1 times more Vitamin C than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 103.7 times more Vitamin B9, 8.5 times more Vitamin E and 15.7 times more Vitamin K than Raw Garlic.
• Both Garlic and Cooked Frozen Edamame provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic 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 Garlic vs Cooked Frozen Edamame:

• 7 ounces of Garlic have 2.9 times more Calcium, 1.6 times more Manganese and 17.8 times more Selenium than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 1.3 times more Iron and 2.6 times more Magnesium than Raw Garlic.
• Both Garlic and Cooked Frozen Edamame contain similar levels of Copper, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic have 1.2 times more Energy and 3.7 times more Carbohydrate than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 10.4 times more Fat, 17.9 times more Omega 3, 7.8 times more Omega 6, 2.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Raw Garlic.
• 7 ounces of Garlic provide inadequate amounts of Omega 3 and Omega 6