Comparing Nutrients in 14 ounces Frozen Edamame VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Edamame	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15% 433kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	54% 70g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	25% 18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.15% 0.83g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 17.4g	g per day for Men 19-50 years
Fiber	50% 19g	110% 41.7g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	301% 1203μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.86mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	105% 8.37mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	425% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 639mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.06% 298g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Edamame vs Oil Roasted Almonds:

• Frozen Edamame, Unprepared has 1.6 times more Vitamin B1, 2.3 times more Vitamin B5, 11.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Vitamin B2, 4 times more Vitamin B3 and 36.1 times more Vitamin E than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared and Oil Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Frozen Edamame vs Oil Roasted Almonds:

• Frozen Edamame, Unprepared has 26.8 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.9 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds contain 5.6 times more Energy, 11.7 times more Fat, 2.3 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Frozen Edamame, Unprepared.
• Both Frozen Edamame, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.