Comparing Nutrients in 1 pound Hemp Seeds VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Hemp Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	86.5% 2508kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	25% 32.6g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	8.7% 6.3g	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	1.94% 1.4g	4.63% 3.36g	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	% 0.91g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 0.36g	g per day for Men 19-50 years
Fiber	47.7% 18g	39.4% 15g	38g per day for Men 19-50 years
Protein	256% 143g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	69.8% 0.91mg	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	125% 499μg	122% 490μg	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	2.5% 2.27mg	327% 294mg	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	24% 3.63mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	451% 36mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	38.3% 0.88mg	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	1069% 7484mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hemp Seeds vs Boiled Broccoli:

• Hulled Hemp Seeds have 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.
• While Boiled and Drained Broccoli contains 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.
• Both Hulled Hemp Seeds and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Hulled Hemp Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Boiled Broccoli:

• Hulled Hemp Seeds have 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.
• While Boiled and Drained Broccoli contains 8.2 times more Sodium and 18 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 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, 1.2 times more Carbohydrate, 1.2 times more Fiber and 13.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Fructose than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Boiled and Drained Broccoli have similar amounts of Sugars per 1 lb.
• Both Hulled Hemp Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.