Comparing Nutrients in 500 calories Frozen Edamame VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Frozen Edamame: 459g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 5.4 times more energy per unit of mass than Frozen Edamame, Unprepared, which is very high in comparison to other foods. Frozen Edamame having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Edamame or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Edamame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	NA	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	15% 19.3g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	3.62% 2.63g	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	1.33% 0.96g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 2g	g per day for Men 19-50 years
Fiber	58% 22g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	92% 51.5g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.3% 0.69mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	51.5% 0.67mg	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	347% 1390μg	49.4% 198μg	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	49.4% 44.5mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.5% 275mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	169% 1.52mg	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	121% 9.68mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	66.6% 280mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	76.4% 1.76mg	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	106% 739mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	65% 2211mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.5mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	55% 6.06mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.3% 345g	0.035% 1.3g	3700g per day for Men 19-50 years

Frozen Edamame VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Edamame or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Frozen Edamame vs Oil Roasted Sunflower Seeds:

• 500 calories of Frozen Edamame have 2.5 times more Vitamin B1, 5.1 times more Vitamin B2, 1.2 times more Vitamin B3, 7 times more Vitamin B9, 47.9 times more Vitamin C and 55 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B5 and 9.3 times more Vitamin E than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 500 calories for Frozen Edamame vs Oil Roasted Sunflower Seeds:

• 500 calories of Frozen Edamame have 3.7 times more Calcium, 2.7 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 5.4 times more Potassium and 1.4 times more Zinc than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oil Roasted Sunflower Seeds contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Edamame have 1.8 times more Carbohydrate, 4.3 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Fat than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.