Comparing Nutrients in 1 kilogram 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	191% 5530kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	179% 57g	32g per day for Men 19-50 years
Omega 3	6265% 100g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	258% 335g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	4.28% 3.1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	564% 316g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1063% 12.8mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	526% 6.84mg	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	275% 1100μg	283% 1130μg	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	5.56% 5mg	172% 155mg	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	53.3% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	70% 700mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	744% 6.7mg	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	994% 79.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	583% 13.4mg	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	2357% 16500mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Hemp Seeds versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hemp Seeds vs Dried Beechnuts:

• 1 kilogram of Hemp Seeds has 4.2 times more Vitamin B1 and 10.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Hemp Seeds vs Dried Beechnuts:

• 1 kilogram of Hemp Seeds has 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 1 kg of Dried Beechnuts contains 7.6 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hemp Seeds has 5.9 times more Omega 3, 1.5 times more Omega 6 and 5.1 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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 one kilogram.