Comparing Nutrients in 100 calories Hemp Seeds VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Hemp Seeds: 18g
• Canned Carrots with Liquids and Salt: 435g

Hemp Seeds have 24 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Hemp Seeds or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Hemp Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.57g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	14.8% 10.7g	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	0.077% 0.056g	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	% 0.036g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	1.9% 0.72g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	10% 5.7g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	37.5% 0.49mg	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	4.97% 20μg	8.7% 34.8μg	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	0.1% 0.09mg	9.66% 8.7mg	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	0.96% 0.14mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	49.8% 0.45mg	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	18% 1.44mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	85% 1.96mg	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	42.6% 298mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hemp Seeds vs Canned Carrots with Liquids and Salt:

• Hulled Hemp Seeds have 2.8 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14738.7 times more Vitamin A, 2.3 times more Vitamin B2, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9, 96.2 times more Vitamin C, 21.9 times more Vitamin E and 39.9 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Hulled Hemp Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Canned Carrots with Liquids and Salt:

• Hulled Hemp Seeds have 3.2 times more Magnesium, 3.4 times more Phosphorus, 2.7 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.6 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.4 times more Manganese, 3.5 times more Potassium, 1154.1 times more Sodium and 450.8 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 calories:

• Hulled Hemp Seeds have 14.5 times more Fat, 7.7 times more Saturated Fat, 52.1 times more Omega 3, 20.4 times more Omega 6 and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14.9 times more Carbohydrate, 39.4 times more Sugars and 10.8 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Hulled Hemp Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.