Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Frozen Edamame	Brazilnuts	Recommended Dietary Allowance
Energy	41.7% 1210kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	504% 161g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1433% 244g	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	90% 117g	130g per day for Men 19-50 years
Sugars	30% 22g	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 23.3g	g per day for Men 19-50 years
Fiber	137% 52g	197% 75g	38g per day for Men 19-50 years
Protein	213% 119g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	77.7% 1mg	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	778% 3110μg	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	63% 630mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	532% 12.2mg	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	241% 1690mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	19.7% 728g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Edamame versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Frozen Edamame has 4.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 14.1 times more Vitamin B9, 8.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.1 times more Vitamin B1 and 8.3 times more Vitamin E than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Prepared Frozen Edamame as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Dried Brazilnuts contains 2.5 times more Calcium, 5.1 times more Copper, 5.9 times more Magnesium, 4.3 times more Phosphorus, 1.5 times more Potassium, 2396.3 times more Selenium and 3 times more Zinc than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Brazilnuts contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Edamame has 9.9 times more Omega 3 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 5.4 times more Energy, 12.9 times more Fat, 26 times more Saturated Fat, 13.6 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Fiber than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Brazilnuts offer comparable quantities of Sugars and Protein per one kilogram.