Comparing Nutrients in 100 calories Hemp Seeds VS Sunflower Seeds

Weight per 100 calories

• Hemp Seeds: 18g
• Sunflower Seeds: 17g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hemp Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	23.2% 3.95g	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	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	1.9% 0.72g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	10% 5.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	17.7% 0.23mg	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	9.7% 39μg	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	0.27% 0.24mg	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	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	34.2% 0.31mg	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	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	14.5% 0.33mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 41.6 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Hulled Hemp Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Sunflower Seeds:

• Hulled Hemp Seeds have 1.6 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Selenium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Sunflower Seed Kernels have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Hulled Hemp Seeds have 176.4 times more Omega 3, 1.3 times more Omega 6 and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Carbohydrate and 2 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Saturated Fat per 100 kcal.
• Both Hulled Hemp Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.