Comparing Nutrients in 500 calories Frozen EdamameVS Frozen Chopped Broccoli

Weight per 500 calories

Frozen Edamame

459g

Frozen Chopped Broccoli

1923g

Frozen Edamame has 4.2 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Edamame

38%

36%

26%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Frozen Edamamevs Frozen Chopped 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

5.75%5.58g

21.7 gvs5.58 g

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

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Saturated Fat

2.64%0.85g

NA gvs0.85 g

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

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Omega 3

126%2g

NA gvs2 g

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

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Omega 6

3.5%0.6g

NA gvs0.6 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

70.7%92g

35 gvs92 g

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

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15.7%11.4g

Sugars

36%26g

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

11.4 gvs26 g

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

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1.33%0.96g

Fructose

22%16g

≤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 gvs16 g

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

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%0g

Glucose

%14.4g

0 gvs14.4 g

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

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%5.2g

Sucrose

5.2 gvsNA g

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

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58%22g

Fiber

152%57.7g

22 gvs57.7 g

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

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92%51.5g

Protein

96%54g

51.5 gvs54 g

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

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Vitamins

Frozen Edamamevs Frozen Chopped Broccoli

Vitamin A

111%1000μg

RAE, retinol activity equivalents

NA μgvs1000 μg

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

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57.3%0.69mg

Vitamin B1

85%1mg

Thiamine

0.69 mgvs1 mg

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

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94%1.2mg

Vitamin B2

142%1.85mg

Riboflavin

1.2 mgvs1.85 mg

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

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26.5%4.24mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

4.24 mgvs9.04 mg

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

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49%2.45mg

Vitamin B5

107%5.37mg

Pantothenic acid

2.45 mgvs5.37 mg

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

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47.6%0.62mg

Vitamin B6

192%2.5mg

Pyridoxine

0.62 mgvs2.5 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

322%1288μg

Folates and Folic Acid

1390 μgvs1288 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

1205%1085mg

Ascorbic acid

44.5 mgvs1085 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

156%23.5mg

Tocopherols and Tocotrienols

3.3 mgvs23.5 mg

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

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120%144μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

144 μgvs1560 μg

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

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Minerals

Frozen Edamamevs Frozen Chopped Broccoli

27.5%275mg

Calcium

108%1077mg

275 mgvs1077 mg

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

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165%1.5mg

Copper

81%0.73mg

1.5 mgvs0.73 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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121%9.68mg

Iron

195%15.6mg

9.68 mgvs15.6 mg

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

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66.6%280mg

Magnesium

82.4%346mg

280 mgvs346 mg

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

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201%4.63mg

Manganese

246%5.65mg

4.63 mgvs5.65 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%962mg

739 mgvs962 mg

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

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65%2211mg

Potassium

120%4077mg

2211 mgvs4077 mg

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

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Selenium

98%54μg

NA μgvs54 μg

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

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1.83%27.5mg

Sodium

30.8%462mg

27.5 mgvs462 mg

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

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55%6.06mg

Zinc

84%9.23mg

6.06 mgvs9.23 mg

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

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9.3%345g

Water

47.5%1759g

345 gvs1759 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 Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6, 24.4 times more Vitamin C, 7.1 times more Vitamin E and 10.8 times more Vitamin K than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 500 kcal.

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

Frozen Edamame, Unprepared has 2 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus, 1.8 times more Potassium, 16.8 times more Sodium, 1.5 times more Zinc and 5.1 times more Water than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Edamame, Unprepared has 3.9 times more Fat than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Carbohydrate, 2.3 times more Sugars, 16.6 times more Fructose and 2.6 times more Fiber than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Protein per 500 kcal.
Both Frozen Edamame, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen EdamameVS Cooked Frozen EdamameFrozen Chopped BroccoliVS Cooked Frozen EdamameFrozen EdamameVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Frozen EdamameVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: