Comparing Nutrients in 100 grams 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	19% 553kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	627% 10g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.67% 8.67g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	3.2% 2.33g	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	0.43% 0.31g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 2.33g	g per day for Men 19-50 years
Fiber	10.5% 4g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	7.77% 0.1mg	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	27.5% 110μg	5.5% 22μg	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	0.56% 0.5mg	0.78% 0.7mg	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	5.33% 0.8mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	7% 70mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	194% 1.74mg	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	99% 7.95mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	53% 1.22mg	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	236% 1650mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Hemp Seeds versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hemp Seeds vs Brazilnuts:

• 100 grams 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 100 g of Dried Brazilnuts contain 7.1 times more Vitamin E than Hulled Hemp Seeds.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Hemp Seeds vs Brazilnuts:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hemp Seeds have 278.4 times more Omega 3 and 2.2 times more Protein than Brazilnuts.
• While 100 g 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 100 grams.