Comparing Nutrients in 100 grams Endive VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Endive	Frozen Edamame	Recommended Dietary Allowance
Energy	0.59% 17kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.58% 3.35g	5.85% 7.6g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Endive	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	10.4% 0.14mg	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	35.5% 142μg	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	7.22% 6.5mg	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	2.93% 0.44mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Frozen Edamame	Recommended Dietary Allowance
Calcium	5.2% 52mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	36% 0.32mg	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	10.4% 0.83mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	44% 1mg	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	4% 28mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Frozen Edamame per 100 g

Compare the macro and micronutrient content in 100 g of Endive 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 Endive vs Frozen Edamame:

• 100 grams of Endive have 1.7 times more Vitamin B5 and 7.4 times more Vitamin K than Frozen Edamame.
• While 100 g of Frozen Edamame, Unprepared contain 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B3, 6.8 times more Vitamin B6, 2.1 times more Vitamin B9, 1.5 times more Vitamin C and 1.6 times more Vitamin E than Raw Endive.
• 100 grams of Endive have insufficient amounts of Vitamin B6

Comparing minerals per 100 grams for Endive vs Frozen Edamame:

• 100 grams of Endive have 1.2 times more Water than Frozen Edamame.
• While 100 g of Frozen Edamame, Unprepared contain 3.3 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 5.8 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Raw Endive.
• Both Endive and Frozen Edamame contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Edamame, Unprepared contain 6.4 times more Energy, 23.7 times more Fat, 2.3 times more Carbohydrate, 9.9 times more Sugars, 1.5 times more Fiber and 9 times more Protein than Raw Endive.
• 100 grams of Endive provide inadequate amounts of Energy