Comparing Nutrients in 14 ounces Hemp Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	75.7% 2195kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.5% 34.4g	102% 133g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	1.7% 1.23g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 3.37g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	NA	38g per day for Men 19-50 years
Protein	224% 125g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	422% 5.06mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	209% 2.7mg	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	109% 437μg	112% 448μg	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	2.2% 2mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	295% 2.66mg	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	394% 31.6mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	231% 5.32mg	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	936% 6549mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Hemp Seeds versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Dried Beechnuts:

• 14 ounces of Hemp Seeds have 4.2 times more Vitamin B1 and 10.5 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Vitamin B2 and 31 times more Vitamin C than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Hemp Seeds have insufficient amounts of Vitamin C
• Both Hulled Hemp Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Hemp Seeds vs Dried Beechnuts:

• 14 ounces of Hemp Seeds have 70 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, more Magnesium, 5.7 times more Manganese, more Phosphorus and 27.5 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 7.6 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 5.9 times more Omega 3, 1.5 times more Omega 6 and 5.1 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 3.9 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per 14 ounces.