Comparing Nutrients in 14 ounces Hemp Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Hemp Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 19g	g per day for Men 19-50 years
Fiber	41.8% 16g	114% 43.3g	38g per day for Men 19-50 years
Protein	224% 125g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Almonds	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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	41.5% 0.54mg	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	54.6% 218μg	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% 0mg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	27.8% 278mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Hemp Seeds versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Roasted Almonds:

• 14 ounces of Hemp Seeds have 16.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4.2 times more Vitamin B2 and 29.9 times more Vitamin E than Hulled Hemp Seeds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Hulled Hemp Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hemp Seeds vs Roasted Almonds:

• 14 ounces of Hemp Seeds have 1.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Selenium and 3 times more Zinc than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3.8 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 1002.4 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.4 times more Carbohydrate, 3.2 times more Sugars and 2.7 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Almonds offer comparable quantities of Energy, Fat and Saturated Fat per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3