Comparing Nutrients in 7 ounces Frozen Edamame VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Frozen Edamame	Roasted Cashews	Recommended Dietary Allowance
Energy	7.46% 216kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	NA	56.8% 18g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	50% 65g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	13.7% 9.94g	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	0.57% 0.42g	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	% 2.24g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	39% 0.51mg	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	150% 601μg	34.2% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.4% 19.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Roasted Cashews	Recommended Dietary Allowance
Calcium	12% 119mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	490% 4.4mg	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	52.3% 4.2mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	71.3% 1.64mg	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	45.6% 319mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Roasted Cashews per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Edamame vs Roasted Cashews:

• 7 ounces of Frozen Edamame have 1.3 times more Vitamin B2, 4.4 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin E than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Roasted Cashews provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Edamame vs Roasted Cashews:

• 7 ounces of Frozen Edamame have 1.3 times more Calcium, 1.2 times more Manganese and 44.2 times more Water than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 6.9 times more Copper, 2.8 times more Iron, 4.3 times more Magnesium, 3 times more Phosphorus and 4.2 times more Zinc than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Roasted Cashews contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 1.6 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 5.3 times more Energy, 9.8 times more Fat, 4.3 times more Carbohydrate, 2 times more Sugars and 1.4 times more Protein than Frozen Edamame, Unprepared.