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Comparing Nutrients in 500 calories Frozen EdamameVS Cooked Frozen Edamame

Weight per 500 calories

Frozen Edamame
459g
Cooked Frozen Edamame
413g

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Frozen Edamamevs Cooked Frozen Edamame
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
22%21.5g
21.7 gvs21.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
8%2.56g
NA gvs2.56 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
92%1.48g
NA gvs1.48 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
43.6%7.4g
NA gvs7.4 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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27%35g
Carbohydrate
28.3%37g
35 gvs37 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.4g
Sugars
12.4%9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.4 gvs9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.96g
Fructose
0.68%0.5g
≤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 gvs0.5 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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%5.2g
Sucrose
%4.63g
5.2 gvs4.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58%22g
Fiber
56.5%21.5g
22 gvs21.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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92%51.5g
Protein
88%49.2g
51.5 gvs49.2 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
6.9%62μg
RAE, retinol activity equivalents
NA μgvs62 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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57.3%0.69mg
Vitamin B1
69%0.83mg
Thiamine
0.69 mgvs0.83 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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94%1.2mg
Vitamin B2
49.3%0.64mg
Riboflavin
1.2 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.5%4.24mg
Vitamin B3
23.6%3.8mg
Niacin, nicotinic acid, niacinamide
4.24 mgvs3.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.45mg
Vitamin B5
32.6%1.63mg
Pantothenic acid
2.45 mgvs1.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47.6%0.62mg
Vitamin B6
31.8%0.41mg
Pyridoxine
0.62 mgvs0.41 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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347%1390μg
Vitamin B9
321%1285μg
Folates and Folic Acid
1390 μgvs1285 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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49.4%44.5mg
Vitamin C
28%25.2mg
Ascorbic acid
44.5 mgvs25.2 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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22%3.3mg
Vitamin E
18.7%2.8mg
Tocopherols and Tocotrienols
3.3 mgvs2.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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120%144μg
Vitamin K
92%110μg
Phytomenadione or phylloquinone
144 μgvs110 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Edamamevs Cooked Frozen Edamame
27.5%275mg
Calcium
26%260mg
275 mgvs260 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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165%1.5mg
Copper
158%1.43mg
1.5 mgvs1.43 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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121%9.68mg
Iron
117%9.4mg
9.68 mgvs9.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.6%280mg
Magnesium
63%264mg
280 mgvs264 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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201%4.63mg
Manganese
184%4.23mg
4.63 mgvs4.23 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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106%739mg
Phosphorus
100%698mg
739 mgvs698 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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65%2211mg
Potassium
53%1802mg
2211 mgvs1802 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
6%3.3μg
NA μgvs3.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.83%27.5mg
Sodium
1.65%24.8mg
27.5 mgvs24.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55%6.06mg
Zinc
51.5%5.66mg
6.06 mgvs5.66 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%345g
Water
8.13%301g
345 gvs301 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 Cooked Frozen Edamame:
Comparing minerals per 500 calories for Frozen Edamame vs Cooked Frozen Edamame:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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