Comparing Nutrients in 100 grams Canola Oil VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Energy	30.5% 884kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	571% 9.14g	627% 10g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	6.67% 8.67g	130g per day for Men 19-50 years
Sugars	0% 0g	2.07% 1.5g	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	0.43% 0.31g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	0% 0g	10.5% 4g	38g per day for Men 19-50 years
Protein	0% 0g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	46% 0.6mg	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	0% 0μg	27.5% 110μg	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% 0mg	0.56% 0.5mg	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	116% 17.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	178% 1.6mg	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	0% 0mg	99% 7.95mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	330% 7.6mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	0% 0g	0.13% 4.96g	3700g per day for Men 19-50 years

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

• Canola Oil has 21.8 times more Vitamin E and 12.1 times more Vitamin K than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Canola Oil.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canola Oil vs Hemp Seeds:

• Hulled Hemp Seeds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 100 grams:

• Canola Oil has 1.6 times more Energy, 2.1 times more Fat and 1.6 times more Saturated Fat than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 1.4 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Hulled Hemp Seeds have similar amounts of Omega 3 per 100 g.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.