Comparing Nutrients in 300 calories Cooked Frozen Edamame VS Blanched Almonds

Weight per 300 calories

• Cooked Frozen Edamame: 248g
• Blanched Almonds: 50.8g

Blanched Almonds have 4.9 times more energy per unit of mass than Prepared Frozen Edamame, which is very high in comparison to other foods. Cooked Frozen Edamame having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Edamame	37%	36%	27%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Frozen Edamame	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	7.46% 5.4g	3.25% 2.35g	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	0.41% 0.3g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 2.27g	g per day for Men 19-50 years
Fiber	34% 13g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.13% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.5% 0.058mg	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	193% 771μg	6.23% 25μg	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	17% 15mg	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	11.2% 1.7mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Blanched Almonds	Recommended Dietary Allowance
Calcium	15.6% 156mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	58% 0.52mg	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	70.4% 5.63mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	40.6% 0.93mg	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	60% 419mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	31.8% 1081mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.88% 180g	0.062% 2.3g	3700g per day for Men 19-50 years

Cooked Frozen Edamame VS Blanched Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Edamame or Blanched Almonds?

Lets compare vitamin content per 300 calories of Cooked Frozen Edamame vs Blanched Almonds:

• 300 calories of Cooked Frozen Edamame have 5.1 times more Vitamin B1, 1.3 times more Vitamin B3, 6.1 times more Vitamin B5, 4.2 times more Vitamin B6, 30.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 7.2 times more Vitamin E than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Blanched Almonds provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Prepared Frozen Edamame as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs Blanched Almonds:

• 300 calories of Cooked Frozen Edamame have 1.3 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 2.7 times more Manganese, 1.7 times more Phosphorus, 3.2 times more Potassium and 2.2 times more Zinc than Blanched Almonds.
• Both Cooked Frozen Edamame and Blanched Almonds contain similar levels of Magnesium per 300 calories.
• Both Prepared Frozen Edamame as well as Blanched Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Edamame have 436.4 times more Omega 3, 2.3 times more Carbohydrate, 2.3 times more Sugars, 2.6 times more Fiber and 2.7 times more Protein than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 2.1 times more Fat, 1.3 times more Saturated Fat and 1.4 times more Omega 6 than Prepared Frozen Edamame.
• Both Cooked Frozen Edamame and Blanched Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3