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Comparing Nutrients in 100 calories Frozen EdamameVS Boiled Kidney Beans

Weight per 100 calories

Frozen Edamame
92g
Boiled Kidney Beans
78.7g

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

Which food has more nutrients per 100 calories - Frozen Edamame or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Edamame
38%
36%
26%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

Frozen Edamamevs Boiled Kidney Beans
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.47%4.34g
Fat
0.41%0.39g
4.34 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.18%0.057g
NA gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
8.37%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.5%0.085g
NA gvs0.085 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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5.37%7g
Carbohydrate
14%18g
7 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.14%2.28g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.28 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.19g
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]
0.19 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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%1.04g
Sucrose
NA
1.04 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g
Fiber
13.3%5.04g
4.4 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.4%10.3g
Protein
12%6.83g
10.3 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Edamamevs Boiled Kidney Beans
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.5%0.14mg
Vitamin B1
10.5%0.13mg
Thiamine
0.14 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.7%0.24mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.24 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.3%0.85mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.85 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.8%0.49mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.49 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.53%0.12mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.12 mgvs0.094 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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69.5%278μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
278 μgvs102 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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9.9%8.9mg
Vitamin C
1.05%0.94mg
Ascorbic acid
8.9 mgvs0.94 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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4.4%0.66mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.66 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24%29μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
29 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Edamamevs Boiled Kidney Beans
5.5%55mg
Calcium
2.76%27.6mg
55 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg
Copper
19%0.17mg
0.3 mgvs0.17 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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24%1.94mg
Iron
22%1.75mg
1.94 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%56mg
Magnesium
7.87%33mg
56 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.3%0.93mg
Manganese
14.7%0.34mg
0.93 mgvs0.34 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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21%148mg
Phosphorus
15.5%109mg
148 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%442mg
Potassium
9.38%319mg
442 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.57%0.87μg
NA μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.37%5.5mg
Sodium
0.052%0.79mg
5.5 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
7.16%0.79mg
1.2 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.86%69g
Water
1.42%52.7g
69 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Edamame vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Frozen Edamame vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Frozen EdamameVS Cooked Frozen EdamameBoiled Kidney BeansVS Cooked Frozen EdamameFrozen EdamameVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans
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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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