Comparing Nutrients in 100 calories Cooked Frozen EdamameVS Roasted Almonds

Weight per 100 calories

Cooked Frozen Edamame

82.6g

Roasted Almonds

16.7g

Dry Roasted Almonds have 4.9 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 100 calories - Cooked Frozen Edamame or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Edamame

37%

36%

27%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cooked Frozen Edamamevs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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4.43%4.3g

Fat

9.06%8.8g

4.3 gvs8.8 g

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

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1.6%0.51g

Saturated Fat

2.14%0.68g

0.51 gvs0.68 g

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

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18.5%0.3g

Omega 3

0.1%0.002g

0.3 gvs0.002 g

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

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8.7%1.5g

Omega 6

12.7%2.16g

1.5 gvs2.16 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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5.66%7.36g

Carbohydrate

2.7%3.5g

7.36 gvs3.5 g

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

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2.5%1.8g

Sugars

1.12%0.81g

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

1.8 gvs0.81 g

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

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0.14%0.099g

Fructose

0.002%0.002g

≤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]

0.099 gvs0.002 g

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

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%0g

Glucose

%0.002g

0 gvs0.002 g

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

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%0.93g

Sucrose

%0.79g

0.93 gvs0.79 g

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

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11.3%4.3g

Fiber

4.8%1.82g

4.3 gvs1.82 g

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

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17.6%9.84g

Protein

6.26%3.5g

9.84 gvs3.5 g

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

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Vitamins

Cooked Frozen Edamamevs Roasted Almonds

1.38%12.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12.4 μgvs0 μg

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

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13.8%0.17mg

Vitamin B1

1.07%0.013mg

Thiamine

0.17 mgvs0.013 mg

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

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9.85%0.13mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.13 mgvs0.2 mg

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

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4.73%0.76mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs0.61 mg

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

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6.53%0.33mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.33 mgvs0.054 mg

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

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6.36%0.083mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.083 mgvs0.023 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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64.3%257μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

257 μgvs9.2 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.6%5.04mg

Vitamin C

0%0mg

Ascorbic acid

5.04 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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3.75%0.56mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.56 mgvs4 mg

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

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18.4%22μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

22 μgvs0 μg

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

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Minerals

Cooked Frozen Edamamevs Roasted Almonds

5.2%52mg

Calcium

4.5%45mg

52 mgvs45 mg

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

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31.7%0.29mg

Copper

20.4%0.18mg

0.29 mgvs0.18 mg

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

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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 .

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23.5%1.88mg

Iron

7.8%0.62mg

1.88 mgvs0.62 mg

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

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12.6%53mg

Magnesium

11%46.7mg

53 mgvs46.7 mg

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

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36.8%0.85mg

Manganese

16.2%0.37mg

0.85 mgvs0.37 mg

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

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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 .

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20%140mg

Phosphorus

11.3%78.8mg

140 mgvs78.8 mg

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

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10.6%360mg

Potassium

3.5%119mg

360 mgvs119 mg

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

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1.2%0.66μg

Selenium

0.61%0.33μg

0.66 μgvs0.33 μg

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

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0.33%4.96mg

Sodium

0.033%0.5mg

4.96 mgvs0.5 mg

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

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10.3%1.13mg

Zinc

5.03%0.55mg

1.13 mgvs0.55 mg

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

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1.63%60g

Water

0.011%0.4g

60 gvs0.4 g

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

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Lets compare vitamin content per 100 calories of Cooked Frozen Edamame vs Roasted Almonds:

Prepared Frozen Edamame has more Vitamin A, 12.8 times more Vitamin B1, 1.2 times more Vitamin B3, 6.1 times more Vitamin B5, 3.6 times more Vitamin B6, 27.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.6 times more Vitamin B2 and 7.1 times more Vitamin E than Prepared Frozen Edamame.
Both Prepared Frozen Edamame as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Edamame vs Roasted Almonds:

Prepared Frozen Edamame has 1.6 times more Copper, 3 times more Iron, 2.3 times more Manganese, 1.8 times more Phosphorus, 3 times more Potassium, 2 times more Selenium, 2 times more Zinc and 149.2 times more Water than Dry Roasted Almonds.
Both Prepared Frozen Edamame and Dry Roasted Almonds have similar amounts of Calcium and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Prepared Frozen Edamame has 176.9 times more Omega 3, 2.1 times more Carbohydrate, 2.2 times more Sugars, 2.4 times more Fiber and 2.8 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2 times more Fat, 1.3 times more Saturated Fat and 1.5 times more Omega 6 than Prepared Frozen Edamame.
Both Prepared Frozen Edamame and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Prepared Frozen Edamame as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen EdamameVS EndiveRoasted AlmondsVS EndiveCooked Frozen EdamameVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen EdamameVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Edamame or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: