Comparing Nutrients in 300 calories Cooked Frozen EdamameVS Roasted Sunflower Seeds

Weight per 300 calories

Cooked Frozen Edamame

248g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more energy per unit of mass than Prepared Frozen Edamame, which is very high in comparison to other foods. Cooked Frozen Edamame having average energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Edamame or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Edamame

37%

36%

27%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cooked Frozen Edamamevs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

13.3%13g

Fat

26.5%25.7g

13 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

4.8%1.54g

Saturated Fat

8.4%2.7g

1.54 gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

55.5%0.89g

Omega 3

2.22%0.036g

0.89 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

26%4.44g

Omega 6

99%17g

4.44 gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

17%22g

Carbohydrate

9.54%12.4g

22 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

7.46%5.4g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.4 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

0.41%0.3g

Fructose

≤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]

0.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%2.78g

Sucrose

2.78 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

34%13g

Fiber

15%5.72g

13 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

52.7%29.5g

Protein

17.8%9.96g

29.5 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Edamamevs Roasted Sunflower Seeds

4.13%37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

37 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

41.3%0.5mg

Vitamin B1

4.55%0.055mg

Thiamine

0.5 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

29.6%0.38mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.38 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

14%2.27mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.6%0.98mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.98 mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19%0.25mg

Vitamin B6

32%0.41mg

Pyridoxine

0.25 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

193%771μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

771 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

17%15mg

Vitamin C

0.8%0.72mg

Ascorbic acid

15 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

11.2%1.7mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

1.7 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

55%66μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

66 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cooked Frozen Edamamevs Roasted Sunflower Seeds

15.6%156mg

Calcium

3.6%36mg

156 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

95%0.86mg

Copper

105%0.94mg

0.86 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

70.4%5.63mg

Iron

24.5%1.96mg

5.63 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

37.8%159mg

Magnesium

16%66.5mg

159 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

110%2.54mg

Manganese

47.3%1.1mg

2.54 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

60%419mg

Phosphorus

85%595mg

419 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

31.8%1081mg

Potassium

13%438mg

1081 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

3.6%2μg

Selenium

74.3%41μg

2 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

0.99%15mg

Sodium

0.1%1.55mg

15 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

31%3.4mg

Zinc

24.8%2.73mg

3.4 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

4.88%180g

Water

0.017%0.62g

180 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Cooked Frozen Edamame vs Roasted Sunflower Seeds:

Prepared Frozen Edamame has more Vitamin A, 9.1 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B9, 21 times more Vitamin C and 47.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 8 times more Vitamin E than Prepared Frozen Edamame.
Both Prepared Frozen Edamame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Edamame vs Roasted Sunflower Seeds:

Prepared Frozen Edamame has 4.3 times more Calcium, 2.9 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2.5 times more Potassium, 1.2 times more Zinc and 291.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Phosphorus and 20.6 times more Selenium than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Prepared Frozen Edamame has 25 times more Omega 3, 1.8 times more Carbohydrate, 3.8 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.8 times more Saturated Fat and 3.8 times more Omega 6 than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Prepared Frozen Edamame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen EdamameVS EndiveRoasted Sunflower SeedsVS EndiveCooked Frozen EdamameVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen EdamameVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Edamame or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: