Comparing Nutrients in 14 ounces Hemp Seeds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Almond paste	8%	52%	40%

Macro Nutrients

	Hemp Seeds	Almond paste	Recommended Dietary Allowance
Energy	75.7% 2195kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	130% 22g	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	146% 190g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	198% 144g	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	50% 19g	38g per day for Men 19-50 years
Protein	224% 125g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Almond paste	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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Almond paste	Recommended Dietary Allowance
Calcium	27.8% 278mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	200% 1.8mg	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	394% 31.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Almond paste:

• Hulled Hemp Seeds have 15.5 times more Vitamin B1, 6.5 times more Vitamin B3, 16.7 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Almond paste.
• While Almond paste contains 1.5 times more Vitamin B2 and 16.9 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hemp Seeds vs Almond paste:

• Hulled Hemp Seeds have 3.5 times more Copper, 5 times more Iron, 5.4 times more Magnesium, 8.9 times more Manganese, 6.4 times more Phosphorus, 3.8 times more Potassium, 6.1 times more Selenium and 6.7 times more Zinc than Almond paste.
• While Almond paste contains 2.5 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 14 ounces:

• Hulled Hemp Seeds have 1.2 times more Energy, 1.8 times more Fat, 1.7 times more Saturated Fat, 50.4 times more Omega 3, 4.9 times more Omega 6 and 3.5 times more Protein than Almond paste.
• While Almond paste contains 5.5 times more Carbohydrate and 24.2 times more Sugars than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Almond paste have similar amounts of Fiber per 14 oz.
• Both Hulled Hemp Seeds as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.