Comparing Nutrients in 5 ounces Dried Beechnuts VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Dried Beechnuts	Hemp Seeds	Recommended Dietary Allowance
Energy	28% 816kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.13g	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	NA	0.61% 0.44g	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	15% 5.67g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	65.4% 0.85mg	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	40% 160μg	39% 156μg	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	24.4% 22mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Hemp Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	252% 2.27mg	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	43.6% 3.5mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	468% 10.8mg	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	0% 0mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	NA	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Hemp Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Hemp Seeds:

• 5 ounces of Dried Beechnuts have 1.3 times more Vitamin B2 and 31 times more Vitamin C than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 4.2 times more Vitamin B1 and 10.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Hemp Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Hemp Seeds:

• 5 ounces of Dried Beechnuts have 7.6 times more Sodium than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 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.
• Both Dried Beechnuts and Hemp Seeds contain similar levels of Potassium per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.2 times more Saturated Fat and 3.9 times more Carbohydrate than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 5.9 times more Omega 3, 1.5 times more Omega 6 and 5.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Hemp Seeds offer comparable quantities of Energy and Fat per five ounces.