Comparing Nutrients in 1 kilogram Frozen Edamame VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Edamame	Dried Beechnuts	Recommended Dietary Allowance
Energy	37.6% 1090kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	258% 335g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	2.9% 2.1g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	126% 48g	NA	38g per day for Men 19-50 years
Protein	200% 112g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.25mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	526% 6.84mg	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	758% 3030μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Dried Beechnuts	Recommended Dietary Allowance
Calcium	60% 600mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	744% 6.7mg	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	264% 21mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	145% 610mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	583% 13.4mg	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	230% 1610mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.3% 752g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Edamame vs Dried Beechnuts:

• 1 kilogram of Frozen Edamame has 2.7 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for Frozen Edamame vs Dried Beechnuts:

• 1 kilogram of Frozen Edamame has 60 times more Calcium, more Magnesium, more Phosphorus, 3.7 times more Zinc and 11.4 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Copper, 1.3 times more Manganese, 2.1 times more Potassium and 6.3 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Edamame has 1.8 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.3 times more Energy, 10.6 times more Fat and 4.4 times more Carbohydrate than Frozen Edamame, Unprepared.