Nutrients in 300 calories of Cooked Frozen Edamame

Prepared Frozen Edamame.

Weight per 300 Calories

Cooked Frozen Edamame

248g

Prepared Frozen Edamame has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

37%

36%

27%

300 kcal ▼

Macro Nutrients

Cooked Frozen Edamame

Energy300 kcal

10.3%

Prepared Frozen Edamame has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13 g

13.3%

Prepared Frozen Edamame has 12.892561983471 g of Fat per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.54 g

4.8%

Prepared Frozen Edamame has 1.5371900826446 g of Saturated Fat per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.89 g

55.5%

Prepared Frozen Edamame has 0.88760330578512 g of Omega 3 per 300 calories, which is 55.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.44 g

26%

Prepared Frozen Edamame has 4.4429752066116 g of Omega 6 per 300 calories, which is 26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Prepared Frozen Edamame has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22 g

17%

Prepared Frozen Edamame has 22.090909090909 g of Carbohydrate per 300 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.4 g

7.46%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Prepared Frozen Edamame has 5.404958677686 g of Sugars per 300 calories, which is 7.46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.3 g

0.41%

≤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]

Prepared Frozen Edamame has 0.29752066115702 g of Fructose per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Prepared Frozen Edamame has 0 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.78 g

Prepared Frozen Edamame has 2.7768595041322 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13 g

34%

Prepared Frozen Edamame has 12.892561983471 g of Fiber per 300 calories, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.5 g

52.7%

Prepared Frozen Edamame has 29.528925619835 g of Protein per 300 calories, which is 52.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Edamame

Vitamin A37 μg

4.13%

RAE, retinol activity equivalents

Prepared Frozen Edamame has 37.190082644628 μg of Vitamin A per 300 calories, which is 4.13% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg

41.3%

Thiamine

Prepared Frozen Edamame has 0.49586776859504 mg of Vitamin B1 per 300 calories, which is 41.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg

29.6%

Riboflavin

Prepared Frozen Edamame has 0.38429752066116 mg of Vitamin B2 per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.27 mg

14%

Niacin, nicotinic acid, niacinamide

Prepared Frozen Edamame has 2.2685950413223 mg of Vitamin B3 per 300 calories, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.98 mg

19.6%

Pantothenic acid

Prepared Frozen Edamame has 0.97933884297521 mg of Vitamin B5 per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19%

Pyridoxine

Prepared Frozen Edamame has 0.24793388429752 mg of Vitamin B6 per 300 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9771 μg

193%

Folates and Folic Acid

Prepared Frozen Edamame has 771.07438016529 μg of Vitamin B9 per 300 calories, which is 193% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Prepared Frozen Edamame has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15 mg

17%

Ascorbic acid

Prepared Frozen Edamame has 15.123966942149 mg of Vitamin C per 300 calories, which is 17% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Prepared Frozen Edamame has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.7 mg

11.2%

Tocopherols and Tocotrienols

Prepared Frozen Edamame has 1.6859504132231 mg of Vitamin E per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K66 μg

55%

Phytomenadione or phylloquinone

Prepared Frozen Edamame has 66.198347107438 μg of Vitamin K per 300 calories, which is 55% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Edamame

Calcium156 mg

15.6%

Prepared Frozen Edamame has 156.19834710744 mg of Calcium per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.86 mg

95%

Prepared Frozen Edamame has 0.85537190082645 mg of Copper per 300 calories, which is 95% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.63 mg

70.4%

Prepared Frozen Edamame has 5.6280991735537 mg of Iron per 300 calories, which is 70.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium159 mg

37.8%

Prepared Frozen Edamame has 158.67768595041 mg of Magnesium per 300 calories, which is 37.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.54 mg

110%

Prepared Frozen Edamame has 2.5388429752066 mg of Manganese per 300 calories, which is 110% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus419 mg

60%

Prepared Frozen Edamame has 419.00826446281 mg of Phosphorus per 300 calories, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1081 mg

31.8%

Prepared Frozen Edamame has 1080.9917355372 mg of Potassium per 300 calories, which is 31.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Prepared Frozen Edamame has 1.9834710743802 μg of Selenium per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15 mg

0.99%

Prepared Frozen Edamame has 14.876033057851 mg of Sodium per 300 calories, which is 0.99% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.4 mg

31%

Prepared Frozen Edamame has 3.396694214876 mg of Zinc per 300 calories, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water180 g

4.88%

Prepared Frozen Edamame has 180.42148760331 g of Water per 300 calories, which is 4.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Prepared Frozen Edamame:

300 calories of Cooked Frozen Edamame has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin K.
It also has a good amount of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
This vegetable has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Prepared Frozen Edamame:

300 calories of Cooked Frozen Edamame has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium.
This vegetable has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Prepared Frozen Edamame:

300 calories of Cooked Frozen Edamame is an excellent source of Omega 3, Omega 6, Fiber and Protein.
It has a good amount of Fat, Carbohydrate and Sugars.
It also has some Saturated Fat.
It has no Fructose, Glucose and Sucrose.

Compare Prepared Frozen Edamame with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Cooked Frozen Edamame

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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