Comparing Nutrients in 100 calories Hemp Seeds VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Hemp Seeds: 18g
• Cooked Chopped Frozen Broccoli: 357g

Hemp Seeds have 19.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Hemp Seeds or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Hemp Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.57g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	7.24% 5.25g	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	0.077% 0.056g	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	% 0.036g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	1.9% 0.72g	28% 10.7g	38g per day for Men 19-50 years
Protein	10% 5.7g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	35.7% 0.46mg	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	4.97% 20μg	50% 200μg	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	0.1% 0.09mg	159% 143mg	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	0.96% 0.14mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	13.5% 0.12mg	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	18% 1.44mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	34.6% 0.8mg	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	42.6% 298mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hemp Seeds vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 1007.3 times more Vitamin A, 5.6 times more Vitamin B2, 4.3 times more Vitamin B6, 10.1 times more Vitamin B9, 1584 times more Vitamin C, 32.6 times more Vitamin E and 294.9 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Hulled Hemp Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Cooked Chopped Frozen Broccoli:

• Hulled Hemp Seeds have 2.4 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Selenium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9.3 times more Calcium, 1.5 times more Iron, 2.3 times more Potassium, 43.5 times more Sodium and 361.2 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 calories:

• Hulled Hemp Seeds have 20.6 times more Fat, 12.9 times more Saturated Fat, 12.1 times more Omega 3 and 106.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.2 times more Carbohydrate, 19.4 times more Sugars, 14.8 times more Fiber and 1.9 times more Protein than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
• Both Hulled Hemp Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.