Lets compare vitamin content per 14 ounces of Cooked Frozen Edamame vs Sunflower Seeds:
Prepared Frozen Edamame has 5 times more Vitamin A, 1.4 times more Vitamin B9, 4.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, 2.3 times more Vitamin B2, 9.1 times more Vitamin B3, 2.9 times more Vitamin B5, 13.5 times more Vitamin B6 and 51.7 times more Vitamin E than Prepared Frozen Edamame.
Both Prepared Frozen Edamame as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Frozen Edamame vs Sunflower Seeds:
Prepared Frozen Edamame has 15.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Copper, 2.3 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 66.3 times more Selenium and 3.6 times more Zinc than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Prepared Frozen Edamame has 6 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Energy, 9.9 times more Fat, 7.2 times more Saturated Fat, 12.9 times more Omega 6, 2.2 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
Both Prepared Frozen Edamame as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.