Comparing Nutrients in 100 grams Cucumber VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Energy	0.52% 15kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	5.85% 7.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	3.42% 2.48g	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	1.2% 0.87g	0.29% 0.21g	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	% 0.76g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.03g	% 1.13g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.2% 0.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	75.8% 303μg	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	3.1% 2.8mg	10.8% 9.7mg	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	0.2% 0.03mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Frozen Edamame	Recommended Dietary Allowance
Calcium	1.6% 16mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.033% 1.3μg	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	3.5% 0.28mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	8.27% 3.72μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Frozen Edamame per 100 g

Compare the macro and micronutrient content in 100 g of Cucumber versus 100 g of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cucumber vs Frozen Edamame:

• 100 g of Frozen Edamame, Unprepared contain 5.6 times more Vitamin B1, 8 times more Vitamin B2, 9.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 43.3 times more Vitamin B9, 3.5 times more Vitamin C, 24 times more Vitamin E and 1.9 times more Vitamin K than Raw Whole Cucumber.
• 100 grams of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E

Comparing minerals per 100 grams for Cucumber vs Frozen Edamame:

• 100 grams of Cucumber have 1.3 times more Water than Frozen Edamame.
• While 100 g of Frozen Edamame, Unprepared contain 3.8 times more Calcium, 7.9 times more Copper, 7.5 times more Iron, 4.7 times more Magnesium, 12.8 times more Manganese, 6.7 times more Phosphorus, 3.3 times more Potassium and 6.6 times more Zinc than Raw Whole Cucumber.
• 100 grams of Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Edamame, Unprepared contain 7.3 times more Energy, 43 times more Fat, 2.1 times more Carbohydrate, 1.5 times more Sugars, 9.6 times more Fiber and 17.3 times more Protein than Raw Whole Cucumber.
• 100 grams of Cucumber provide inadequate amounts of Energy, Fiber and Protein