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

Vitamins

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

Minerals

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

Nutrient Comparison: Hemp Seeds VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Hemp Seeds have 4.2 times more Vitamin B1 and 10.5 times more Vitamin B3 than Dried Beechnuts.
• While 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 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 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 7 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 seven ounces.