Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Oil Roasted Almonds	Frozen Edamame	Recommended Dietary Allowance
Energy	41.5% 1205kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	11.6% 15g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	6.8% 4.92g	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	0.57% 0.42g	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	% 0.079g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 2.24g	g per day for Men 19-50 years
Fiber	55% 21g	25% 9.53g	38g per day for Men 19-50 years
Protein	75.2% 42g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.6% 0.27mg	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	13.4% 53.6μg	150% 601μg	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	21.4% 19.2mg	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	344% 51.5mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen Edamame	Recommended Dietary Allowance
Calcium	57.7% 577mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	71.4% 0.64mg	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	91% 7.3mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	87% 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	132% 925mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen Edamame per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 2.9 times more Vitamin B2, 4 times more Vitamin B3 and 36.1 times more Vitamin E than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B5, 11.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Edamame provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K

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

• 7 ounces of Oil Roasted Almonds have 4.9 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 26.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 5.6 times more Energy, 11.7 times more Fat, 2.3 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Frozen Edamame.