Comparing Nutrients in 7 ounces Garlic VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Energy	10% 296kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	2.74% 2g	6.8% 4.92g	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	0.57% 0.42g	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	% 2.24g	g per day for Men 19-50 years
Fiber	11% 4.17g	25% 9.53g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	20.6% 0.27mg	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	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.8% 62mg	21.4% 19.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Frozen Edamame	Recommended Dietary Allowance
Calcium	36% 359mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	71.4% 0.64mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	87% 2mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	NA	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% 2.6mg	11mg per day for Men 19-50 years
Water	3.14% 116g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Frozen Edamame per 7 oz

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

Lets compare vitamin content per 7 ounces of Garlic vs Frozen Edamame:

• 7 ounces of Garlic have 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 101 times more Vitamin B9, 9 times more Vitamin E and 18.5 times more Vitamin K than Raw Garlic.
• Both Garlic and Frozen Edamame provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Garlic vs Frozen Edamame:

• 7 ounces of Garlic have 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 2.4 times more Magnesium and 1.3 times more Water than Raw Garlic.
• Both Garlic and Frozen Edamame contain similar levels of Copper, Iron, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic have 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Raw Garlic.