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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 7 ounces of Roasted Sunflower Seeds have 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 Cooked Frozen Edamame.
• Both Roasted Sunflower Seeds and Cooked Frozen Edamame 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 Roasted Sunflower Seeds have 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 Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 5.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.