Comparing Nutrients in 5 ounces Brazilnuts VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Brazilnuts	Hemp Seeds	Recommended Dietary Allowance
Energy	32.2% 934kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	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	0% 0g	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	% 0g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 1.2g	g per day for Men 19-50 years
Fiber	28% 10.6g	15% 5.67g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	73% 0.87mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	0.79% 0.71mg	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	53.4% 8mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Hemp Seeds	Recommended Dietary Allowance
Calcium	22.7% 227mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	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% 3.44mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	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	147% 1028mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Hemp Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts 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 Brazilnuts vs Hemp Seeds:

• 5 ounces of Brazilnuts have 7.1 times more Vitamin E than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 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 Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Hemp Seeds:

• 5 ounces of Brazilnuts have 2.3 times more Calcium and 74.3 times more Selenium than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 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 Dried Brazilnuts.
• Both Brazilnuts and Hemp Seeds contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 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 Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 278.4 times more Omega 3 and 2.2 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Hemp Seeds offer comparable quantities of Energy and Omega 6 per five ounces.