Comparing Nutrients in 14 ounces Almond paste VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Almond paste	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	62.7% 1818kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	198% 144g	12% 8.65g	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	NA	0.66% 0.48g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.45g	g per day for Men 19-50 years
Fiber	50% 19g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	30.5% 0.4mg	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	72.4% 290μg	309% 1234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	27% 24.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	358% 53.7mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	88.3% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	68.3% 683mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	152% 1.37mg	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	79.4% 6.35mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	177% 4.06mg	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	146% 1024mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	1.5% 56g	7.8% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Frozen Edamame per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Cooked Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Cooked Frozen Edamame:

• 14 ounces of Almond paste have 2.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 19.9 times more Vitamin E than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 2.4 times more Vitamin B1, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6, 4.3 times more Vitamin B9, 61 times more Vitamin C and more Vitamin K than Almond paste.
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Cooked Frozen Edamame:

• 14 ounces of Almond paste have 2.7 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 5.3 times more Selenium than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 1.4 times more Iron and 1.4 times more Potassium than Almond paste.
• Both Almond paste and Cooked Frozen Edamame contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 3.8 times more Energy, 5.3 times more Fat, 4.2 times more Saturated Fat, 3.1 times more Omega 6, 5.4 times more Carbohydrate and 16.6 times more Sugars than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 1.8 times more Omega 3 and 1.3 times more Protein than Almond paste.
• Both Almond paste and Cooked Frozen Edamame offer comparable quantities of Fiber per 14 ounces.