Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Edamame	Recommended Dietary Allowance
Energy	81% 2350kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	799% 136g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 4.5g	g per day for Men 19-50 years
Fiber	111% 42g	50% 19g	38g per day for Men 19-50 years
Protein	142% 79.6g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Edamame	Recommended Dietary Allowance
Calcium	34.5% 345mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Edamame per 14 oz

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

• 14 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 4.5 times more Vitamin B3, 13 times more Vitamin B5, 5.9 times more Vitamin B6 and 50.5 times more Vitamin E than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.3 times more Vitamin B9, 8.8 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Edamame provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 5.6 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 7.1 times more Phosphorus and 3.9 times more Zinc than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 48.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Edamame contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Energy, 10.8 times more Fat, 3 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Frozen Edamame.