Comparing Nutrients in 5 ounces Hemp Seeds VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Hemp Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27% 784kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	2.87% 2.1g	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	0.61% 0.44g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	11% 4.25g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	14% 0.18mg	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	39% 156μg	20% 79.4μg	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	0.79% 0.71mg	63% 57mg	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	7.56% 1.13mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	5.35% 0.048mg	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	141% 11.3mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	13.7% 0.32mg	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	334% 2339mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Hemp Seeds vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Hemp Seeds have 23.2 times more Vitamin B1, 3.5 times more Vitamin B2, 20.1 times more Vitamin B3, 4.6 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 80.2 times more Vitamin C, 1.7 times more Vitamin E and 14.9 times more Vitamin K than Hulled Hemp Seeds.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Hulled Hemp Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hemp Seeds vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Hemp Seeds have 2.1 times more Calcium, 47.1 times more Copper, 13 times more Iron, 53.8 times more Magnesium, 34.1 times more Manganese, 33.7 times more Phosphorus, 8.5 times more Potassium, 36.9 times more Selenium and 35.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 18.3 times more Water than Hulled Hemp Seeds.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hemp Seeds have 19.8 times more Energy, 406.3 times more Fat, 255.6 times more Saturated Fat, 238.7 times more Omega 3, 2112.2 times more Omega 6, 1.6 times more Carbohydrate, 1.3 times more Fiber and 10.2 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Hemp Seeds and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6