Comparing Nutrients in 500 calories Hemp Seeds VS Dried Beechnuts

Weight per 500 calories

• Hemp Seeds: 90g
• Dried Beechnuts: 86.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Hemp Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.03% 7.84g	22.4% 29g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	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	0.39% 0.28g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	9.5% 3.6g	NA	38g per day for Men 19-50 years
Protein	51% 28.5g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	45.7% 0.59mg	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	25% 99μg	24.5% 98μg	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	0.5% 0.45mg	15% 13.5mg	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	4.82% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	64.6% 0.58mg	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	90% 7.2mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	50.6% 1.16mg	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	213% 1492mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.15% 5.73g	3700g per day for Men 19-50 years

Hemp Seeds VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hemp Seeds or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Hemp Seeds vs Dried Beechnuts:

• 500 calories of Hemp Seeds have 4.4 times more Vitamin B1 and 10.9 times more Vitamin B3 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 29.8 times more Vitamin C than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Hemp Seeds have insufficient amounts of Vitamin C
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Hulled Hemp Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Hemp Seeds vs Dried Beechnuts:

• 500 calories of Hemp Seeds have 2.5 times more Copper, 3.4 times more Iron, more Magnesium, 5.9 times more Manganese, more Phosphorus, 1.2 times more Potassium and 28.6 times more Zinc than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Hulled Hemp Seeds as well as Dried Beechnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hemp Seeds have 6.1 times more Omega 3, 1.6 times more Omega 6 and 5.3 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 3.7 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• 500 calories of Hemp Seeds provide inadequate amounts of Carbohydrate
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein