Comparing Nutrients in 7 ounces Frozen Edamame VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Frozen Edamame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.46% 216kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 4.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	55.4% 21g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Oil Roasted Sunflower Seeds	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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% 2.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.083% 3.06g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Edamame have 1.3 times more Vitamin B9, 8.8 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 4.5 times more Vitamin B3, 13 times more Vitamin B5, 5.9 times more Vitamin B6 and 50.5 times more Vitamin E than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C

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

• 7 ounces of Frozen Edamame have 48.8 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 5.6 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 7.1 times more Phosphorus and 3.9 times more Zinc than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Oil Roasted Sunflower Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.4 times more Energy, 10.8 times more Fat, 3 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Frozen Edamame, Unprepared.