Comparing Nutrients in 5 ounces Hemp Seeds VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	27% 784kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 3.3g	g per day for Men 19-50 years
Fiber	15% 5.67g	28% 10.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	275% 2.47mg	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% 3.44mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Brazilnuts per 5 oz

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

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

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

Comparing minerals per 5 ounces for Hemp Seeds vs Brazilnuts:

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

Comparison of macro-nutrients per 5 ounces:

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