Comparing Nutrients in 14 ounces Boiled Broccoli VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Boiled Broccoli	Hemp Seeds	Recommended Dietary Allowance
Energy	4.8% 139kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	2487% 39.8g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	641% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	26.5% 34.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	8.2% 5.95g	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	4.05% 2.94g	1.7% 1.23g	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	% 1.94g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 3.37g	g per day for Men 19-50 years
Fiber	34.5% 13g	41.8% 16g	38g per day for Men 19-50 years
Protein	17% 9.45g	224% 125g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	422% 5.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	228% 36.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	183% 2.4mg	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	107% 429μg	109% 437μg	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	286% 258mg	2.2% 2mg	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	38.4% 5.75mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Hemp Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	706% 6.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	394% 31.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	661% 2778mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1311% 30mg	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	38% 266mg	936% 6549mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	357% 39.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Hemp Seeds:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 129.8 times more Vitamin C, 1.8 times more Vitamin E and 23.9 times more Vitamin K than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 20.2 times more Vitamin B1, 2.3 times more Vitamin B2, 16.6 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Hulled Hemp Seeds have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Broccoli as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Hemp Seeds:

• Boiled and Drained Broccoli has 8.2 times more Sodium and 18 times more Water than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 1.8 times more Calcium, 26.2 times more Copper, 11.9 times more Iron, 33.3 times more Magnesium, 39.2 times more Manganese, 24.6 times more Phosphorus, 4.1 times more Potassium, 16.1 times more Selenium and 22 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.4 times more Fructose than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 15.8 times more Energy, 118.9 times more Fat, 58.2 times more Saturated Fat, 84.2 times more Omega 3, 538.4 times more Omega 6 and 13.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Hulled Hemp Seeds have similar amounts of Carbohydrate, Sugars and Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.