Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Frozen Edamame

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Frozen Edamame	Recommended Dietary Allowance
Energy	83% 2409kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 4.5g	g per day for Men 19-50 years
Fiber	110% 41.7g	50% 19g	38g per day for Men 19-50 years
Protein	150% 84.3g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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% 0mg	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	687% 103mg	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

	Oil Roasted Almonds	Frozen Edamame	Recommended Dietary Allowance
Calcium	115% 1155mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen Edamame per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds 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 Oil Roasted Almonds vs Frozen Edamame:

• 14 ounces of Oil Roasted Almonds have 2.9 times more Vitamin B2, 4 times more Vitamin B3 and 36.1 times more Vitamin E than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 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.
• Both Oil Roasted Almonds and Frozen Edamame provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K

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

• 14 ounces of Oil Roasted Almonds have 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.
• While 14 oz of Frozen Edamame, Unprepared contain 26.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 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.