Comparing Nutrients in 100 grams Cooked Frozen Edamame VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Cooked Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Energy	4.17% 121kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	6.7% 8.73g	130g per day for Men 19-50 years
Sugars	3% 2.18g	4.4% 3.2g	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	0.17% 0.12g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.12g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	6.6% 0.086mg	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	77.8% 311μg	3.5% 14μg	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	6.78% 6.1mg	1.44% 1.3mg	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	4.53% 0.68mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.7μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Boiled Eggplant	Recommended Dietary Allowance
Calcium	6.3% 63mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	6.56% 0.059mg	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	28.4% 2.27mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	4.9% 0.11mg	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	24% 169mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Boiled Eggplant per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Edamame vs Boiled Eggplant:

• 100 grams of Cooked Frozen Edamame have 2.6 times more Vitamin B1, 7.8 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5, 22.2 times more Vitamin B9, 4.7 times more Vitamin C, 1.7 times more Vitamin E and 9.2 times more Vitamin K than Boiled Eggplant.
• Both Cooked Frozen Edamame and Boiled Eggplant provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared Frozen Edamame as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Edamame vs Boiled Eggplant:

• 100 grams of Cooked Frozen Edamame have 10.5 times more Calcium, 5.8 times more Copper, 9.1 times more Iron, 5.8 times more Magnesium, 9.1 times more Manganese, 11.3 times more Phosphorus, 3.5 times more Potassium and 11.4 times more Zinc than Boiled Eggplant.
• 100 grams of Boiled Eggplant lack sufficient amounts of Calcium and Zinc
• Both Prepared Frozen Edamame as well as Boiled and Drained Eggplant lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Edamame have 3.5 times more Energy, 22.6 times more Fat, 23.9 times more Omega 3, 23 times more Omega 6, 2.1 times more Fiber and 14.3 times more Protein than Boiled Eggplant.
• While 100 g of Boiled and Drained Eggplant contain 1.5 times more Sugars than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Boiled Eggplant offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein