Comparing Nutrients in 5 ounces Cooked Frozen Edamame VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.9% 172kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.37g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	26.2% 34g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	5.34% 3.87g	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	0.23% 0.17g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.37g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	30% 17g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	87.7% 1.14mg	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	110% 441μg	84% 336μg	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	9.6% 8.65mg	2.2% 2mg	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	6.43% 0.96mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 38μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	288% 2.6mg	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	40.2% 3.2mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	130% 3mg	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	34.2% 240mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Edamame vs Roasted Sunflower Seeds:

• Prepared Frozen Edamame has more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B9, 4.4 times more Vitamin C and 9.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 7.7 times more Vitamin B3, 17.8 times more Vitamin B5, 8 times more Vitamin B6 and 38.4 times more Vitamin E than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Edamame vs Roasted Sunflower Seeds:

• Prepared Frozen Edamame has 60.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium, 99.1 times more Selenium and 3.9 times more Zinc than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Frozen Edamame has 5.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Energy, 9.6 times more Fat, 8.4 times more Saturated Fat, 18.3 times more Omega 6, 2.7 times more Carbohydrate, 1.3 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Prepared Frozen Edamame.
• Both Prepared Frozen Edamame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.