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Comparing Nutrients in 100 calories Frozen EdamameVS Cooked Frozen Edamame

Weight per 100 calories

Frozen Edamame
92g
Cooked Frozen Edamame
82.6g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Frozen Edamame
38%
36%
26%
Cooked Frozen Edamame
37%
36%
27%
100 kcal ▼

Macro Nutrients

Frozen Edamamevs Cooked Frozen Edamame
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
4.43%4.3g
4.34 gvs4.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
1.6%0.51g
NA gvs0.51 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
18.5%0.3g
NA gvs0.3 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
8.7%1.5g
NA gvs1.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
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
5.66%7.36g
7 gvs7.36 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.14%2.28g
Sugars
2.5%1.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.28 gvs1.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.19g
Fructose
0.14%0.099g
≤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 gvs0.099 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0g
0 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.04g
Sucrose
%0.93g
1.04 gvs0.93 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g
Fiber
11.3%4.3g
4.4 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.4%10.3g
Protein
17.6%9.84g
10.3 gvs9.84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Edamamevs Cooked Frozen Edamame
NA
Vitamin A
1.38%12.4μg
RAE, retinol activity equivalents
NA μgvs12.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.5%0.14mg
Vitamin B1
13.8%0.17mg
Thiamine
0.14 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.7%0.24mg
Vitamin B2
9.85%0.13mg
Riboflavin
0.24 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.3%0.85mg
Vitamin B3
4.73%0.76mg
Niacin, nicotinic acid, niacinamide
0.85 mgvs0.76 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.8%0.49mg
Vitamin B5
6.53%0.33mg
Pantothenic acid
0.49 mgvs0.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.53%0.12mg
Vitamin B6
6.36%0.083mg
Pyridoxine
0.12 mgvs0.083 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
64.3%257μg
Folates and Folic Acid
278 μgvs257 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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
5.6%5.04mg
Ascorbic acid
8.9 mgvs5.04 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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
3.75%0.56mg
Tocopherols and Tocotrienols
0.66 mgvs0.56 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24%29μg
Vitamin K
18.4%22μg
Phytomenadione or phylloquinone
29 μgvs22 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Edamamevs Cooked Frozen Edamame
5.5%55mg
Calcium
5.2%52mg
55 mgvs52 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg
Copper
31.7%0.29mg
0.3 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
23.5%1.88mg
1.94 mgvs1.88 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%56mg
Magnesium
12.6%53mg
56 mgvs53 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.3%0.93mg
Manganese
36.8%0.85mg
0.93 mgvs0.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
20%140mg
148 mgvs140 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%442mg
Potassium
10.6%360mg
442 mgvs360 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.2%0.66μg
NA μgvs0.66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.37%5.5mg
Sodium
0.33%4.96mg
5.5 mgvs4.96 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
10.3%1.13mg
1.2 mgvs1.13 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.86%69g
Water
1.63%60g
69 gvs60 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 Frozen Edamame:
Comparing minerals per 100 calories for Frozen Edamame vs Cooked Frozen Edamame:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Frozen EdamameVS EndiveCooked Frozen EdamameVS Endive
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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