Comparing Nutrients in 5 ounces Blanched Almonds VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Blanched Almonds	Frozen Edamame	Recommended Dietary Allowance
Energy	29% 836kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4.85% 3.5g	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	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 1.6g	g per day for Men 19-50 years
Fiber	37% 14g	18% 6.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	14.7% 0.19mg	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	17.4% 69.5μg	107% 429μg	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	15.3% 13.7mg	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	224% 33.7mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Edamame	Recommended Dietary Allowance
Calcium	33.5% 335mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	51% 0.46mg	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	58% 4.65mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	62.2% 1.43mg	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	97% 682mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.88% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Frozen Edamame:

• Blanched Almonds have 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 33 times more Vitamin E than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 1.7 times more Vitamin B5, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Frozen Edamame, Unprepared have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Frozen Edamame:

• Blanched Almonds have 3.9 times more Calcium, 3.2 times more Copper, 1.6 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Sodium and 2.3 times more Zinc than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 16.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 5.4 times more Energy, 11.1 times more Fat, 2.5 times more Carbohydrate, 1.9 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Frozen Edamame, Unprepared.
• Both Blanched Almonds as well as Frozen Edamame, Unprepared have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.