Comparing Nutrients in 100 calories Frozen Edamame VS Boiled Escarole

Weight per 100 calories

• Frozen Edamame: 92g
• Boiled Escarole: 667g

Frozen Edamame has 7.3 times more energy per 100g than Boiled Escarole. It has average energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

Which food has more nutrients per 100 calories - Frozen Edamame or Boiled Escarole?

Macros Ratio

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

Macro Nutrients

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.47% 4.34g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.37% 7g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	3.14% 2.28g	2.1% 1.53g	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	0.27% 0.19g	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	% 1.04g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	69.6% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	32.8% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.53% 0.12mg	8.2% 0.11mg	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	69.5% 278μg	130% 520μg	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	9.9% 8.9mg	24.4% 22mg	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	4.4% 0.66mg	17.8% 2.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	1177% 1413μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Boiled Escarole	Recommended Dietary Allowance
Calcium	5.5% 55mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.7μg	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	24% 1.94mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	112% 2.57mg	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	21% 148mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	NA	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.5mg	8.44% 127mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.86% 69g	17% 629g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Edamame vs Boiled Escarole:

• Boiled and Drained Escarole without Salt contains 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 11.2 times more Vitamin B5, 1.9 times more Vitamin B9, 2.5 times more Vitamin C, 4 times more Vitamin E and 49 times more Vitamin K than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Boiled and Drained Escarole without Salt have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Frozen Edamame vs Boiled Escarole:

• Boiled and Drained Escarole without Salt contains 5.6 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 3.7 times more Potassium, 23 times more Sodium, 3.8 times more Zinc and 9.1 times more Water than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Boiled and Drained Escarole without Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Edamame, Unprepared has 3.6 times more Fat, 1.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 2.9 times more Carbohydrate and 4.2 times more Fiber than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Boiled and Drained Escarole without Salt have similar amounts of Energy per 100 kcal.
• Both Frozen Edamame, Unprepared as well as Boiled and Drained Escarole without Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.