Comparing Nutrients in 100 grams Frozen Edamame VS Garlic

Macros Ratio

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

Macro Nutrients

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Energy	3.76% 109kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	4.88% 4.73g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.85% 7.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.38% 1g	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	0.29% 0.21g	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	12.6% 4.8g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	20% 11.2g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	95% 1.24mg	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	75.8% 303μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.8% 9.7mg	34.7% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Garlic	Recommended Dietary Allowance
Calcium	6% 60mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	33.2% 0.3mg	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	26.4% 2.1mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	72.7% 1.67mg	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	23% 161mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.03% 75g	1.6% 58.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Garlic per 100 g

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

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

• 100 grams of Frozen Edamame have 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 Garlic.
• While 100 g of Raw Garlic contain 1.3 times more Vitamin B1, 9.1 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Frozen Edamame vs Garlic:

• 100 grams of Frozen Edamame have 1.2 times more Iron, 2.4 times more Magnesium, 1.2 times more Potassium and 1.3 times more Water than Garlic.
• While 100 g of Raw Garlic contain 3 times more Calcium and 1.7 times more Manganese than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Garlic contain similar levels of Copper, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Edamame have 9.5 times more Fat, 2.5 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Garlic.
• While 100 g of Raw Garlic contain 1.4 times more Energy and 4.3 times more Carbohydrate than Frozen Edamame, Unprepared.