Comparing Nutrients in 7 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	8.3% 240kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	7.47% 5.4g	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	0.33% 0.24g	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	% 2.22g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	58% 22g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	123% 1.6mg	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	154% 617μg	118% 470μg	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	13.5% 12mg	3.1% 2.78mg	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	9% 1.35mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Edamame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	404% 3.63mg	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	56.3% 4.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	182% 4.2mg	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	48% 335mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Edamame VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Edamame versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Edamame vs Roasted Sunflower Seeds:

• 7 ounces of Cooked Frozen Edamame have 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 Roasted Sunflower Seeds.
• While 7 oz of 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.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Prepared Frozen Edamame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Edamame vs Roasted Sunflower Seeds:

• 7 oz of 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 Cooked Frozen Edamame and Roasted Sunflower Seeds contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Edamame lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Edamame have 5.2 times more Omega 3 than Roasted Sunflower Seeds.
• While 7 oz of 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.