Comparing Nutrients in 100 calories Frozen Edamame VS White Gourd-flowered

Weight per 100 calories

• Frozen Edamame: 92g
• White Gourd-flowered: 714g

Frozen Edamame has 7.8 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Edamame or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.47% 4.34g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.37% 7g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	3.14% 2.28g	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	0.27% 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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.53% 0.12mg	22% 0.29mg	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	10.7% 43μg	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	80% 72mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	White Gourd-flowered	Recommended Dietary Allowance
Calcium	5.5% 55mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	20.6% 0.19mg	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	24% 1.94mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	20.5% 0.47mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	NA	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.5mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.86% 69g	18.4% 682g	3700g per day for Men 19-50 years

Frozen Edamame VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Edamame or White Gourd-flowered ?

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

• 100 calories of Frozen Edamame have 1.5 times more Vitamin B2 and 6.5 times more Vitamin B9 than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 8.1 times more Vitamin C than Frozen Edamame, Unprepared.

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

• 100 calories of Frozen Edamame have 1.6 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.6 times more Phosphorus than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 3.4 times more Calcium, 1.4 times more Magnesium, 2.4 times more Potassium, 4.1 times more Zinc and 9.9 times more Water than Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Edamame have 30.4 times more Fat, 1.2 times more Fiber and 2.3 times more Protein than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 3.5 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and White Gourd-flowered offer comparable quantities of Energy per 100 calories.