Comparing Nutrients in 7 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	39.4% 1143kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	1243% 20g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	321% 54.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	0.85% 0.62g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	22% 12.3g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	92% 1.2mg	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	56% 224μg	54.6% 218μg	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	34% 30.8mg	1.1% 0.99mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Hemp Seeds	Recommended Dietary Allowance
Calcium	0.2% 2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	353% 3.18mg	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	61% 4.9mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	331% 1389mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	656% 15mg	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	468% 3274mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	NA	93% 51μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Hemp Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Hemp Seeds:

• 7 ounces of Dried Beechnuts have 1.3 times more Vitamin B2 and 31 times more Vitamin C than Hemp Seeds.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Hemp Seeds:

• 7 ounces of Dried Beechnuts have 7.6 times more Sodium than Hemp Seeds.
• While 7 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 seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.2 times more Saturated Fat and 3.9 times more Carbohydrate than Hemp Seeds.
• While 7 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 seven ounces.