Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cooked Frozen Edamame

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cooked Frozen Edamame: 248g

Roasted Sunflower Seeds have 4.8 times more energy per 100g than Cooked Frozen Edamame. It has very high energy density when compared to other foods. Prepared Frozen Edamame having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cooked Frozen Edamame?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	26% 4.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	17% 22g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.46% 5.4g	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	NA	0.41% 0.3g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.78g	g per day for Men 19-50 years
Fiber	15% 5.72g	34% 13g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.13% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	19% 0.25mg	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	30.5% 122μg	193% 771μg	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	0.8% 0.72mg	17% 15mg	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	89.7% 13.5mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	3.6% 36mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	95% 0.86mg	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	24.5% 1.96mg	70.4% 5.63mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	110% 2.54mg	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	85% 595mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	31.8% 1081mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	4.88% 180g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cooked Frozen Edamame Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cooked Frozen Edamame?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cooked Frozen Edamame:

• 300 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 8 times more Vitamin E than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 9.1 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B9, 21 times more Vitamin C and 47.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cooked Frozen Edamame:

• 300 calories of Roasted Sunflower Seeds have 1.4 times more Phosphorus and 20.6 times more Selenium than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 4.3 times more Calcium, 2.9 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese and 2.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Edamame contain similar levels of Copper and Zinc per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 2 times more Fat, 1.8 times more Saturated Fat and 3.8 times more Omega 6 than Cooked Frozen Edamame.
• While 300 kcal of Prepared Frozen Edamame contain 25 times more Omega 3, 1.8 times more Carbohydrate, 3.8 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Edamame offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3