Comparing Nutrients in 14 ounces Hemp Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	75.7% 2195kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	200% 64g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	12.8% 9.25g	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	1.7% 1.23g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 9.25g	g per day for Men 19-50 years
Fiber	41.8% 16g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	224% 125g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	31% 0.4mg	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	109% 437μg	22% 87.3μg	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	3.1% 2.78mg	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	21% 3.18mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Brazilnuts per 14 oz

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

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

• 14 ounces of Hemp Seeds have 2.1 times more Vitamin B1, 8.1 times more Vitamin B2, 31.2 times more Vitamin B3, 5.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 7.1 times more Vitamin E than Hulled Hemp Seeds.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Hulled Hemp Seeds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hemp Seeds vs Brazilnuts:

• 14 ounces of Hemp Seeds have 3.3 times more Iron, 1.9 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.3 times more Calcium and 74.3 times more Selenium than Hulled Hemp Seeds.
• Both Hemp Seeds and Brazilnuts contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 278.4 times more Omega 3 and 2.2 times more Protein than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Fat, 3.5 times more Saturated Fat, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.9 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Brazilnuts offer comparable quantities of Energy and Omega 6 per 14 ounces.