Comparing Nutrients in 14 ounces Hemp Seeds VS Linoleic Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Hemp Seeds	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	75.7% 2195kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	125% 40g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	929% 158g	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	0% 0g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	224% 125g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Linoleic Sunflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	1087% 163mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	NA	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Linoleic Sunflower Oil per 14 oz

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

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Linoleic Sunflower Oil:

• 14 ounces of Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Linoleic Sunflower Oil.
• While 14 oz of Linoleic (less Than 60%) Sunflower Oil contain 51.4 times more Vitamin E than Hulled Hemp Seeds.
• Both Hemp Seeds and Linoleic Sunflower Oil provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Linoleic Sunflower Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Hulled Hemp Seeds as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Hemp Seeds vs Linoleic Sunflower Oil:

• 14 ounces of Hemp Seeds have more Calcium, 265 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Linoleic Sunflower Oil.
• 14 ounces of Linoleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 50.1 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Linoleic Sunflower Oil.
• While 14 oz of Linoleic (less Than 60%) Sunflower Oil contain 1.6 times more Energy, 2.1 times more Fat, 2.2 times more Saturated Fat and 1.4 times more Omega 6 than Hulled Hemp Seeds.
• 14 ounces of Linoleic Sunflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein