Comparing Nutrients in 14 ounces Almond paste VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Almond paste	Frozen Edamame	Recommended Dietary Allowance
Energy	62.7% 1818kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	130% 22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	198% 144g	13.6% 9.84g	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	1.15% 0.83g	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	% 4.5g	g per day for Men 19-50 years
Fiber	50% 19g	50% 19g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	41.2% 0.54mg	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	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	358% 53.7mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Frozen Edamame	Recommended Dietary Allowance
Calcium	68.3% 683mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	143% 1.3mg	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	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	174% 4mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	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	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	1.5% 56g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Frozen Edamame per 14 oz

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

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

• 14 ounces of Almond paste have 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 18.8 times more Vitamin E than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.8 times more Vitamin B1, 4.7 times more Vitamin B5, 3.8 times more Vitamin B6, 4.2 times more Vitamin B9, 97 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

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

• 14 ounces of Almond paste have 2.9 times more Calcium, 1.4 times more Copper, 2.1 times more Magnesium and 1.6 times more Phosphorus than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.3 times more Iron, 1.5 times more Potassium and 5.3 times more Water than Almond paste.
• Both Almond paste and Frozen Edamame contain similar levels of Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 4.2 times more Energy, 5.9 times more Fat, 6.3 times more Carbohydrate and 14.6 times more Sugars than Frozen Edamame.
• Both Almond paste and Frozen Edamame offer comparable quantities of Fiber and Protein per 14 ounces.