Comparing Nutrients in 1 kilogram Cooked Frozen Edamame VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.7% 1210kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	163% 52g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	30% 22g	37.7% 27.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	137% 52g	292% 111g	38g per day for Men 19-50 years
Protein	213% 119g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Roasted Sunflower Seeds	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 630mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	19.7% 728g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Roasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Edamame vs Roasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Edamame has 1.9 times more Vitamin B1, 1.3 times more Vitamin B9, 4.4 times more Vitamin C and 9.9 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B2, 7.7 times more Vitamin B3, 17.8 times more Vitamin B5, 8 times more Vitamin B6 and 38.4 times more Vitamin E than Prepared Frozen Edamame.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Prepared Frozen Edamame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Edamame vs Roasted Sunflower Seeds:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 5.3 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium, 99.1 times more Selenium and 3.9 times more Zinc than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Roasted Sunflower Seeds contain similar levels of Calcium 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 5.2 times more Omega 3 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 4.8 times more Energy, 9.6 times more Fat, 8.4 times more Saturated Fat, 18.3 times more Omega 6, 2.7 times more Carbohydrate, 1.3 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Prepared Frozen Edamame.