Comparing Nutrients in 500 calories Acorns VS Frozen Edamame

Weight per 500 calories

• Acorns: 129g
• Frozen Edamame: 459g

Acorns have 3.6 times more energy per 100g than Frozen Edamame. It has high energy density when compared to other foods. Frozen Edamame, Unprepared having average energy density.

Discover which food has more nutrients per 500 calories - Acorns or Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Acorns	Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	1.33% 0.96g	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	% 5.2g	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	14% 7.95g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Acorns	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	47.6% 0.62mg	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	28% 112μg	347% 1390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	49.4% 44.5mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Frozen Edamame	Recommended Dietary Allowance
Calcium	5.3% 53mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	165% 1.5mg	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	12.8% 1.02mg	121% 9.68mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	66.6% 280mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	201% 4.63mg	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	14.6% 102mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	65% 2211mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.83% 27.5mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	55% 6.06mg	11mg per day for Men 19-50 years
Water	0.97% 36g	9.3% 345g	3700g per day for Men 19-50 years

Acorns VS Frozen Edamame Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Frozen Edamame?

Lets compare vitamin content per 500 calories of Acorns vs Frozen Edamame:

• 500 kcal of Frozen Edamame, Unprepared contain 4.8 times more Vitamin B1, 8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 12.4 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Acorns and Frozen Edamame provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Acorns have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Acorns vs Frozen Edamame:

• 500 kcal of Frozen Edamame, Unprepared contain 5.2 times more Calcium, 1.9 times more Copper, 9.5 times more Iron, 3.5 times more Magnesium, 2.7 times more Manganese, 7.2 times more Phosphorus, 3.2 times more Potassium and 9.2 times more Zinc than Raw Acorns.
• 500 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 1.4 times more Fat and 1.5 times more Carbohydrate than Frozen Edamame.
• While 500 kcal of Frozen Edamame, Unprepared contain 6.5 times more Protein than Raw Acorns.
• Both Acorns and Frozen Edamame offer comparable quantities of Energy per 500 calories.