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

Weight per 500 calories

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

Oil Roasted Sunflower Seeds have 5.4 times more energy per 100g than Frozen Edamame. It has very high energy density when compared to other foods. Frozen Edamame, Unprepared having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Oil Roasted Sunflower Seeds VS Frozen Edamame Nutrients Per 500 Kcal

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

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.3 times more Phosphorus than Frozen Edamame.
• While 500 kcal of Frozen Edamame, Unprepared contain 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 Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Edamame 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 Oil Roasted Sunflower Seeds have 2 times more Fat than Frozen Edamame.
• While 500 kcal of Frozen Edamame, Unprepared contain 1.8 times more Carbohydrate, 4.3 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Edamame offer comparable quantities of Energy per 500 calories.