Comparing Nutrients in 100 calories Frozen EdamameVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Frozen Edamame

92g

Cooked Chopped Frozen Broccoli

357g

Frozen Edamame has 3.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Edamame or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Edamame

38%

36%

26%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Frozen Edamamevs Cooked Chopped Frozen Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.47%4.34g

Fat

0.44%0.43g

4.34 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.2%0.064g

NA gvs0.064 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

9.38%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.27%0.046g

NA gvs0.046 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.37%7g

Carbohydrate

14.7%19g

7 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.14%2.28g

Sugars

7.24%5.25g

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

2.28 gvs5.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.19g

Fructose

≤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]

0.19 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.04g

Sucrose

1.04 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g

Fiber

28%10.7g

4.4 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.4%10.3g

Protein

19.8%11g

10.3 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Edamamevs Cooked Chopped Frozen Broccoli

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

NA μgvs182 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.5%0.14mg

Vitamin B1

16.4%0.2mg

Thiamine

0.14 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.7%0.24mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.24 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.3%0.85mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.8%0.49mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.49 mgvs0.98 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.53%0.12mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.12 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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69.5%278μg

Vitamin B9

50%200μg

Folates and Folic Acid

278 μgvs200 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9.9%8.9mg

Vitamin C

159%143mg

Ascorbic acid

8.9 mgvs143 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.4%0.66mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.66 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24%29μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

29 μgvs315 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Edamamevs Cooked Chopped Frozen Broccoli

5.5%55mg

Calcium

11.8%118mg

55 mgvs118 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg

Copper

13.5%0.12mg

0.3 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.94mg

Iron

27.2%2.18mg

1.94 mgvs2.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%56mg

Magnesium

11%46.4mg

56 mgvs46.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.3%0.93mg

Manganese

34.6%0.8mg

0.93 mgvs0.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%148mg

Phosphorus

25%175mg

148 mgvs175 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%442mg

Potassium

15%507mg

442 mgvs507 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

4.55%2.5μg

NA μgvs2.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.37%5.5mg

Sodium

2.6%39.3mg

5.5 mgvs39.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg

Zinc

9.1%1mg

1.2 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.86%69g

Water

8.76%324g

69 gvs324 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Edamame vs Cooked Chopped Frozen Broccoli:

Frozen Edamame, Unprepared has 1.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.7 times more Vitamin B6, 16.1 times more Vitamin C, 7.1 times more Vitamin E and 10.9 times more Vitamin K than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Frozen Edamame vs Cooked Chopped Frozen Broccoli:

Frozen Edamame, Unprepared has 2.4 times more Copper, 1.2 times more Magnesium and 1.2 times more Zinc than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.1 times more Calcium, 7.1 times more Sodium and 4.7 times more Water than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Manganese, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Edamame, Unprepared has 10.1 times more Fat than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.7 times more Carbohydrate, 2.3 times more Sugars and 2.4 times more Fiber than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Protein per 100 kcal.
Both Frozen Edamame, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen EdamameVS Cooked Frozen EdamameCooked Chopped Frozen BroccoliVS Cooked Frozen EdamameFrozen EdamameVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Frozen EdamameVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Edamame or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: