Comparing Nutrients in 100 grams Cooked Frozen Edamame VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	4.17% 121kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.053% 0.009g	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	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	3% 2.18g	NA	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	1.3% 0.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.04% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	3.08% 0.04mg	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	1.5% 6μg	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	11.2% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Calcium	6.3% 63mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	2.9% 0.026mg	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	2.5% 0.2mg	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	2.87% 0.066mg	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	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS White Gourd-flowered per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Edamame vs White Gourd-flowered :

• 100 grams of Cooked Frozen Edamame have 6.9 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 51.8 times more Vitamin B9 than White Gourd-flowered .
• While 100 g of Raw White Gourd-flowered contain 1.7 times more Vitamin C than Prepared Frozen Edamame.
• 100 grams of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Prepared Frozen Edamame as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Edamame vs White Gourd-flowered :

• 100 grams of Cooked Frozen Edamame have 2.4 times more Calcium, 13.3 times more Copper, 11.4 times more Iron, 5.8 times more Magnesium, 15.5 times more Manganese, 13 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than White Gourd-flowered .
• While 100 g of Raw White Gourd-flowered contain 1.3 times more Water than Prepared Frozen Edamame.
• 100 grams of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Prepared Frozen Edamame as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Edamame have 8.6 times more Energy, 260 times more Fat, 199.1 times more Omega 6, 2.6 times more Carbohydrate, 10.4 times more Fiber and 19.2 times more Protein than White Gourd-flowered .
• 100 grams of White Gourd-flowered provide inadequate amounts of Energy, Omega 6, Fiber and Protein