Comparing Nutrients in 5 ounces Hemp Seeds VS 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	27% 784kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	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	0.61% 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	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Hemp Seeds VS Dried Beechnuts per 5 oz

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

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

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

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

• 5 ounces of Hemp Seeds have 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.
• While 5 oz of Dried Beechnuts contain 7.6 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts 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 Hemp Seeds have 5.9 times more Omega 3, 1.5 times more Omega 6 and 5.1 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.9 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hemp Seeds and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.