Comparing Nutrients in 14 ounces Hemp Seeds VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	75.7% 2195kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.5% 34.4g	187% 243g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	11.5% 8.33g	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	1.7% 1.23g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 3.37g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	159% 60.3g	38g per day for Men 19-50 years
Protein	224% 125g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	422% 5.06mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	121% 1.58mg	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	109% 437μg	391% 1564μg	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	2.2% 2mg	20% 18mg	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	21% 3.18mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	394% 31.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	192% 4.4mg	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	936% 6549mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Red Kidney Beans:

• Hulled Hemp Seeds have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.6 times more Vitamin B9 and 9 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Raw Red Kidney Beans have similar amounts of Vitamin K per 14 oz.
• Both Hulled Hemp Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hemp Seeds vs Red Kidney Beans:

• Hulled Hemp Seeds have 2.3 times more Copper, 5.1 times more Magnesium, 6.8 times more Manganese, 4.1 times more Phosphorus, 8.1 times more Selenium and 3.5 times more Zinc than Raw Red Kidney Beans.
• Both Hulled Hemp Seeds and Raw Red Kidney Beans have similar amounts of Calcium, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hulled Hemp Seeds have 1.6 times more Energy, 46 times more Fat, 29.9 times more Saturated Fat, 28 times more Omega 3, 120.4 times more Omega 6 and 1.4 times more Protein than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 7.1 times more Carbohydrate, 1.4 times more Sugars and 3.8 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.