Comparing Nutrients in 14 ounces Blanched Almonds VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	80.7% 2342kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	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	57% 74g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 4.45g	g per day for Men 19-50 years
Fiber	103% 39.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	152% 85g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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% 0mg	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	628% 94mg	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

	Blanched Almonds	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	94% 937mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.8% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Edamame per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds 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 Blanched Almonds vs Cooked Frozen Edamame:

• 14 ounces of Blanched Almonds have 4.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 34.9 times more Vitamin E than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 1.3 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds 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 Blanched Almonds vs Cooked Frozen Edamame:

• 14 ounces of Blanched Almonds have 3.7 times more Calcium, 3 times more Copper, 1.4 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, 4 times more Selenium and 2.2 times more Zinc than Cooked Frozen Edamame.
• 14 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 4.9 times more Energy, 10.1 times more Fat, 6.4 times more Saturated Fat, 6.9 times more Omega 6, 2.1 times more Carbohydrate, 2.1 times more Sugars, 1.9 times more Fiber and 1.8 times more Protein than Cooked Frozen Edamame.
• While 14 oz of Prepared Frozen Edamame contain 89.5 times more Omega 3 than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3