Comparing Nutrients in 500 calories Cooked Frozen EdamameVS Endive

Weight per 500 calories

Cooked Frozen Edamame

413g

Endive

2941g

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 500 calories - Cooked Frozen Edamame or Endive?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Edamame

37%

36%

27%

Endive

25%

66%

500 kcal ▼

Macro Nutrients

Cooked Frozen Edamamevs Endive

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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22%21.5g

Fat

6.06%5.9g

21.5 gvs5.9 g

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

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8%2.56g

Saturated Fat

4.4%1.4g

2.56 gvs1.4 g

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

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92%1.48g

Omega 3

24%0.38g

1.48 gvs0.38 g

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

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43.6%7.4g

Omega 6

13%2.2g

7.4 gvs2.2 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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28.3%37g

Carbohydrate

75.8%99g

37 gvs99 g

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

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12.4%9g

Sugars

10%7.35g

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

9 gvs7.35 g

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

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0.68%0.5g

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]

0.5 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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%4.63g

Sucrose

4.63 gvsNA g

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

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56.5%21.5g

Fiber

240%91g

21.5 gvs91 g

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

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88%49.2g

Protein

65.7%36.8g

49.2 gvs36.8 g

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

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Vitamins

Cooked Frozen Edamamevs Endive

6.9%62μg

Vitamin A

353%3176μg

RAE, retinol activity equivalents

62 μgvs3176 μg

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

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69%0.83mg

Vitamin B1

196%2.35mg

Thiamine

0.83 mgvs2.35 mg

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

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49.3%0.64mg

Vitamin B2

170%2.2mg

Riboflavin

0.64 mgvs2.2 mg

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

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23.6%3.8mg

Vitamin B3

73.5%11.8mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs11.8 mg

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

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32.6%1.63mg

Vitamin B5

529%26.5mg

Pantothenic acid

1.63 mgvs26.5 mg

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

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31.8%0.41mg

Vitamin B6

45.2%0.59mg

Pyridoxine

0.41 mgvs0.59 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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321%1285μg

Vitamin B9

1044%4176μg

Folates and Folic Acid

1285 μgvs4176 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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28%25.2mg

Vitamin C

212%191mg

Ascorbic acid

25.2 mgvs191 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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18.7%2.8mg

Vitamin E

86.3%13mg

Tocopherols and Tocotrienols

2.8 mgvs13 mg

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

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92%110μg

Vitamin K

5662%6794μg

Phytomenadione or phylloquinone

110 μgvs6794 μg

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

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Minerals

Cooked Frozen Edamamevs Endive

26%260mg

Calcium

153%1529mg

260 mgvs1529 mg

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

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158%1.43mg

Copper

324%2.9mg

1.43 mgvs2.9 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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117%9.4mg

Iron

305%24.4mg

9.4 mgvs24.4 mg

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

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63%264mg

Magnesium

105%441mg

264 mgvs441 mg

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

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184%4.23mg

Manganese

537%12.4mg

4.23 mgvs12.4 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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100%698mg

Phosphorus

118%824mg

698 mgvs824 mg

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

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53%1802mg

Potassium

272%9235mg

1802 mgvs9235 mg

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

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6%3.3μg

Selenium

10.7%5.9μg

3.3 μgvs5.9 μg

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

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1.65%24.8mg

Sodium

43%647mg

24.8 mgvs647 mg

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

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51.5%5.66mg

Zinc

211%23.2mg

5.66 mgvs23.2 mg

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

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8.13%301g

Water

74.6%2759g

301 gvs2759 g

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

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Lets compare vitamin content per 500 calories of Cooked Frozen Edamame vs Endive:

Raw Endive contains 51.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B3, 16.2 times more Vitamin B5, 1.4 times more Vitamin B6, 3.2 times more Vitamin B9, 7.6 times more Vitamin C, 4.6 times more Vitamin E and 61.6 times more Vitamin K than Prepared Frozen Edamame.
Both Prepared Frozen Edamame as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Edamame vs Endive:

Raw Endive contains 5.9 times more Calcium, 2 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 5.1 times more Potassium, 1.8 times more Selenium, 26.1 times more Sodium, 4.1 times more Zinc and 9.2 times more Water than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Raw Endive have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Prepared Frozen Edamame has 3.7 times more Fat, 1.8 times more Saturated Fat, 3.9 times more Omega 3, 3.4 times more Omega 6, 1.2 times more Sugars and 1.3 times more Protein than Raw Endive.
While Raw Endive contains 2.7 times more Carbohydrate and 4.2 times more Fiber than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Raw Endive have similar amounts of Energy per 500 kcal.
Both Prepared Frozen Edamame as well as Raw Endive have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen EdamameVS Boiled EscaroleEndiveVS Boiled Escarole

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen EdamameVS Endive

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Edamame or Endive?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: