Comparing Nutrients in 7 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	38% 1097kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	1243% 20g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	6.38% 4.62g	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	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 4.62g	g per day for Men 19-50 years
Fiber	21% 7.94g	39% 15g	38g per day for Men 19-50 years
Protein	112% 62.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	15.4% 0.2mg	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	54.6% 218μg	11% 43.7μg	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	1.54% 1.4mg	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	10.6% 1.6mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 139mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Brazilnuts per 7 oz

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

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

• 7 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 7 oz of Dried Brazilnuts contain 7.1 times more Vitamin E than Hulled Hemp Seeds.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Hemp Seeds vs Brazilnuts:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hemp Seeds have 278.4 times more Omega 3 and 2.2 times more Protein than Brazilnuts.
• While 7 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 seven ounces.