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Comparing Nutrients in 300 calories Cooked Frozen EdamameVS Endive

Weight per 300 calories

Cooked Frozen Edamame
248g
Endive
1765g

Cooked Frozen Edamame has 7.1 times more energy per 100g than Endive. It has average energy density when compared to other foods. Raw Endive having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Edamame or Endive?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Edamame
37%
36%
27%
Endive
25%
9%
66%
300 kcal ▼

Macro Nutrients

Cooked Frozen Edamamevs Endive
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13.3%13g
Fat
3.64%3.53g
13 gvs3.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.8%1.54g
Saturated Fat
2.65%0.85g
1.54 gvs0.85 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55.5%0.89g
Omega 3
14.3%0.23g
0.89 gvs0.23 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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26%4.44g
Omega 6
7.8%1.32g
4.44 gvs1.32 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g
Carbohydrate
45.5%59g
22 gvs59 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.46%5.4g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.4 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.41%0.3g
Fructose
NA
≤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]
0.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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%2.78g
Sucrose
NA
2.78 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34%13g
Fiber
144%54.7g
13 gvs54.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.7%29.5g
Protein
39.4%22g
29.5 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Edamamevs Endive
4.13%37μg
Vitamin A
212%1906μg
RAE, retinol activity equivalents
37 μgvs1906 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.3%0.5mg
Vitamin B1
118%1.4mg
Thiamine
0.5 mgvs1.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.6%0.38mg
Vitamin B2
102%1.32mg
Riboflavin
0.38 mgvs1.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.27mg
Vitamin B3
44%7.06mg
Niacin, nicotinic acid, niacinamide
2.27 mgvs7.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.6%0.98mg
Vitamin B5
318%16mg
Pantothenic acid
0.98 mgvs16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
27%0.35mg
Pyridoxine
0.25 mgvs0.35 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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193%771μg
Vitamin B9
626%2506μg
Folates and Folic Acid
771 μgvs2506 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17%15mg
Vitamin C
127%115mg
Ascorbic acid
15 mgvs115 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.2%1.7mg
Vitamin E
51.8%7.76mg
Tocopherols and Tocotrienols
1.7 mgvs7.76 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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55%66μg
Vitamin K
3397%4076μg
Phytomenadione or phylloquinone
66 μgvs4076 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Edamamevs Endive
15.6%156mg
Calcium
92%918mg
156 mgvs918 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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95%0.86mg
Copper
194%1.75mg
0.86 mgvs1.75 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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70.4%5.63mg
Iron
183%14.6mg
5.63 mgvs14.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.8%159mg
Magnesium
63%265mg
159 mgvs265 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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110%2.54mg
Manganese
322%7.4mg
2.54 mgvs7.4 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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60%419mg
Phosphorus
70.6%494mg
419 mgvs494 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.8%1081mg
Potassium
163%5541mg
1081 mgvs5541 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg
Selenium
6.4%3.53μg
2 μgvs3.53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.99%15mg
Sodium
26%388mg
15 mgvs388 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31%3.4mg
Zinc
127%14mg
3.4 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.88%180g
Water
44.7%1655g
180 gvs1655 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Frozen Edamame vs Endive:
Comparing minerals per 300 calories for Cooked Frozen Edamame vs Endive:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cooked Frozen EdamameVS Boiled EscaroleEndiveVS Boiled Escarole
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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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