Comparing Nutrients in 1 kilogram 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	191% 5530kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	504% 161g	32g per day for Men 19-50 years
Omega 3	6265% 100g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	1433% 244g	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	90% 117g	130g per day for Men 19-50 years
Sugars	20.7% 15g	32% 23.3g	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	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	% 2g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 23.3g	g per day for Men 19-50 years
Fiber	105% 40g	197% 75g	38g per day for Men 19-50 years
Protein	564% 316g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	53.3% 8mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	70% 700mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Hemp Seeds has 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 1 kg of Dried Brazilnuts contains 7.1 times more Vitamin E than Hulled Hemp Seeds.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Hemp Seeds vs Brazilnuts:

• 1 kilogram of Hemp Seeds has 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 1 kg of Dried Brazilnuts contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hemp Seeds has 278.4 times more Omega 3 and 2.2 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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 one kilogram.