Comparing Nutrients in 100 calories Hemp Seeds VS Baked Red Potatoes

Weight per 100 calories

• Hemp Seeds: 18g
• Baked Red Potatoes: 115g

Hemp Seeds have 6.4 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Hemp Seeds or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Hemp Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	0.33% 0.056g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.52g	g per day for Men 19-50 years
Fiber	1.9% 0.72g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	10% 5.7g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	0.13% 1.15μg	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	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	18.7% 0.24mg	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	7.76% 31μg	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	16% 14.5mg	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	0.96% 0.14mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	22.2% 0.2mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	8.65% 0.2mg	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% 82.8mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hemp Seeds vs Baked Red Potatoes:

• Hulled Hemp Seeds have 2.8 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 160.2 times more Vitamin C and 3 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Hulled Hemp Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Baked Red Potatoes:

• Hulled Hemp Seeds have 1.2 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 6.9 times more Manganese, 3.6 times more Phosphorus and 3.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Potassium and 98.3 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 calories:

• Hulled Hemp Seeds have 51.1 times more Fat, 18.1 times more Saturated Fat, 105.1 times more Omega 3, 88.2 times more Omega 6 and 2.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 14.4 times more Carbohydrate, 6.1 times more Sugars and 2.9 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
• Both Hulled Hemp Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.