Comparing Nutrients in 14 ounces Hemp Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hemp Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 17.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	110% 41.7g	38g per day for Men 19-50 years
Protein	224% 125g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27.8% 278mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 13.9 times more Vitamin B1, 2.5 times more Vitamin B3, 5.1 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2 and 32.5 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• Hulled Hemp Seeds have 1.7 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.2 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 14 ounces:

• Hulled Hemp Seeds have more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Carbohydrate, 3 times more Sugars and 2.6 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Almonds have similar amounts of Energy, Fat and Saturated Fat per 14 oz.
• Both Hulled Hemp Seeds as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.