Comparing Nutrients in 100 grams Frozen Edamame VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Edamame	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.76% 109kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.88% 4.73g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.7g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.85% 7.6g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	NA	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	0.29% 0.21g	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	12.6% 4.8g	NA	38g per day for Men 19-50 years
Protein	20% 11.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	52.6% 0.68mg	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	75.8% 303μg	28.3% 113μg	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	10.8% 9.7mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6% 60mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	74.4% 0.67mg	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	26.4% 2.1mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	58.3% 1.34mg	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	23% 161mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Edamame versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Edamame vs Dried Beechnuts:

• 100 grams of Frozen Edamame have 2.7 times more Vitamin B9 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dried Beechnuts provide similar amounts of Vitamin B3 per 100 grams.

Comparing minerals per 100 grams for Frozen Edamame vs Dried Beechnuts:

• 100 grams of Frozen Edamame have 60 times more Calcium, more Magnesium, more Phosphorus, 3.7 times more Zinc and 11.4 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.1 times more Copper, 1.3 times more Manganese, 2.1 times more Potassium and 6.3 times more Sodium than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Dried Beechnuts contain similar levels of Iron per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Edamame have 1.8 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 5.3 times more Energy, 10.6 times more Fat and 4.4 times more Carbohydrate than Frozen Edamame, Unprepared.