Comparing Nutrients in 500 calories Frozen EdamameVS Boiled Broccoli

Weight per 500 calories

Frozen Edamame

459g

Boiled Broccoli

1429g

Frozen Edamame has 3.1 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Frozen Edamame or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Edamame

38%

36%

26%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Frozen Edamamevs Boiled Broccoli

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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22.4%21.7g

Fat

6.04%5.86g

21.7 gvs5.86 g

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

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Saturated Fat

3.53%1.13g

NA gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 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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27%35g

Carbohydrate

79%103g

35 gvs103 g

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

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15.7%11.4g

Sugars

27.4%20g

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

11.4 gvs20 g

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

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1.33%0.96g

Fructose

14.6%10.6g

≤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]

0.96 gvs10.6 g

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

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%0g

Glucose

%7g

0 gvs7 g

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

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%5.2g

Sucrose

%1.14g

5.2 gvs1.14 g

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

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58%22g

Fiber

124%47g

22 gvs47 g

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

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92%51.5g

Protein

60.7%34g

51.5 gvs34 g

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

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Vitamins

Frozen Edamamevs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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57.3%0.69mg

Vitamin B1

75%0.9mg

Thiamine

0.69 mgvs0.9 mg

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

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94%1.2mg

Vitamin B2

135%1.76mg

Riboflavin

1.2 mgvs1.76 mg

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

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26.5%4.24mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

4.24 mgvs7.9 mg

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

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49%2.45mg

Vitamin B5

176%8.8mg

Pantothenic acid

2.45 mgvs8.8 mg

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

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47.6%0.62mg

Vitamin B6

220%2.86mg

Pyridoxine

0.62 mgvs2.86 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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347%1390μg

Vitamin B9

386%1543μg

Folates and Folic Acid

1390 μgvs1543 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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49.4%44.5mg

Vitamin C

1030%927mg

Ascorbic acid

44.5 mgvs927 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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22%3.3mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

3.3 mgvs20.7 mg

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

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120%144μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

144 μgvs2016 μg

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

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Minerals

Frozen Edamamevs Boiled Broccoli

27.5%275mg

Calcium

57%571mg

275 mgvs571 mg

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

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165%1.5mg

Copper

97%0.87mg

1.5 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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121%9.68mg

Iron

120%9.57mg

9.68 mgvs9.57 mg

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

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66.6%280mg

Magnesium

71.4%300mg

280 mgvs300 mg

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

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201%4.63mg

Manganese

120%2.77mg

4.63 mgvs2.77 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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106%739mg

Phosphorus

137%957mg

739 mgvs957 mg

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

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65%2211mg

Potassium

123%4186mg

2211 mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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1.83%27.5mg

Sodium

39%586mg

27.5 mgvs586 mg

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

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55%6.06mg

Zinc

58.4%6.43mg

6.06 mgvs6.43 mg

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

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9.3%345g

Water

34.5%1275g

345 gvs1275 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 Frozen Edamame vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 20.8 times more Vitamin C, 6.3 times more Vitamin E and 14 times more Vitamin K than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Frozen Edamame vs Boiled Broccoli:

Frozen Edamame, Unprepared has 1.7 times more Copper and 1.7 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.3 times more Phosphorus, 1.9 times more Potassium, 21.3 times more Sodium and 3.7 times more Water than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Edamame, Unprepared has 3.7 times more Fat and 1.5 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Carbohydrate, 1.7 times more Sugars, 11 times more Fructose and 2.1 times more Fiber than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Frozen Edamame, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen EdamameVS Cooked Frozen EdamameBoiled BroccoliVS Cooked Frozen EdamameFrozen EdamameVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Frozen EdamameVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Edamame or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: