Comparing Nutrients in 100 calories Hemp SeedsVS Broccoli

Weight per 100 calories

Hemp Seeds

18g

Broccoli

294g

Hemp Seeds have 16.3 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Hemp Seeds or Broccoli?

Macros Ratio

Protein Fat Carbs

Hemp Seeds

21%

73%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Hemp Seedsvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.1%8.8g

Fat

1.12%1.1g

8.8 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.83g

Saturated Fat

1.05%0.34g

0.83 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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113%1.8g

Omega 3

11.6%0.19g

1.8 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.2%4.97g

Omega 6

0.85%0.14g

4.97 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.2%1.57g

Carbohydrate

15%19.5g

1.57 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.37%0.27g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.27 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.077%0.056g

Fructose

2.76%2g

≤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]

0.056 gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.036g

Glucose

%1.44g

0.036 gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.15g

Sucrose

%0.29g

0.15 gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.9%0.72g

Fiber

20%7.65g

0.72 gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10%5.7g

Protein

15%8.3g

5.7 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Hemp Seedsvs Broccoli

0.02%0.18μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0.18 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.2%0.23mg

Vitamin B1

17.4%0.21mg

Thiamine

0.23 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.96%0.052mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.052 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.35%0.11mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.11 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.97%20μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

20 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.1%0.09mg

Vitamin C

292%262mg

Ascorbic acid

0.09 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.96%0.14mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.14 mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.89%1.07μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

1.07 μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hemp Seedsvs Broccoli

1.27%12.7mg

Calcium

14%138mg

12.7 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

16%0.14mg

0.29 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.44mg

Iron

27%2.15mg

1.44 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30%127mg

Magnesium

14.7%61.8mg

127 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59.8%1.37mg

Manganese

27%0.62mg

1.37 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.6%298mg

Phosphorus

27.7%194mg

298 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.4%217mg

Potassium

27.3%929mg

217 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.5%4.67μg

Selenium

13.4%7.35μg

4.67 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.06%0.9mg

Sodium

6.47%97mg

0.9 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.3%1.8mg

Zinc

11%1.2mg

1.8 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.024%0.9g

Water

7.1%263g

0.9 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Hemp Seeds vs Broccoli:

Raw Broccoli contains 504.2 times more Vitamin A, 6.7 times more Vitamin B2, 4.7 times more Vitamin B6, 9.3 times more Vitamin B9, 2901.6 times more Vitamin C, 15.9 times more Vitamin E and 280.1 times more Vitamin K than Hulled Hemp Seeds.
Both Hulled Hemp Seeds and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Hulled Hemp Seeds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Broccoli:

Hulled Hemp Seeds have 2 times more Copper, 2 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 10.9 times more Calcium, 1.5 times more Iron, 4.3 times more Potassium, 1.6 times more Selenium, 107.3 times more Sodium and 292.8 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 calories:

Hulled Hemp Seeds have 8.1 times more Fat, 2.5 times more Saturated Fat, 9.8 times more Omega 3 and 34.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 12.5 times more Carbohydrate, 18.4 times more Sugars, 35.7 times more Fructose, 10.6 times more Fiber and 1.5 times more Protein than Hulled Hemp Seeds.
Both Hulled Hemp Seeds and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Hulled Hemp Seeds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Hemp SeedsVS Lotus SeedsBroccoliVS Lotus SeedsHemp SeedsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Hemp SeedsVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Hemp Seeds or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: