Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Edamame	Almonds	Recommended Dietary Allowance
Energy	41.7% 1210kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	166% 216g	130g per day for Men 19-50 years
Sugars	30% 22g	60% 43.5g	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	1.66% 1.2g	1.5% 1.1g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 11g	% 39.5g	g per day for Men 19-50 years
Fiber	137% 52g	329% 125g	38g per day for Men 19-50 years
Protein	213% 119g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Almonds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	778% 3110μg	110% 440μg	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	67.8% 61mg	0% 0mg	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	45.3% 6.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Almonds	Recommended Dietary Allowance
Calcium	63% 630mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	1146% 10.3mg	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	284% 22.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	241% 1690mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	19.7% 728g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Edamame vs Almonds:

• Prepared Frozen Edamame has more Vitamin A, 7.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.3 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B6 and 37.7 times more Vitamin E than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Prepared Frozen Edamame as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Edamame vs Almonds:

• Prepared Frozen Edamame has 16.5 times more Water than Almonds.
• While Almonds contain 4.3 times more Calcium, 3 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 5.1 times more Selenium and 2.3 times more Zinc than Prepared Frozen Edamame.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Frozen Edamame has 119.3 times more Omega 3 than Almonds.
• While Almonds contain 4.8 times more Energy, 9.6 times more Fat, 6.1 times more Saturated Fat, 6.9 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.