Comparing Nutrients in 14 ounces Hemp Seeds VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hemp Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	75.7% 2195kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	NA	1.6g per day for Men 19-50 years
Omega 6	641% 109g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	224% 125g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	422% 5.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	7.5% 6.75mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.95% 59.5mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	140% 4763mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	NA	11mg per day for Men 19-50 years
Water	0.53% 19.7g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Frozen Roasted Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Frozen Roasted Potatoes with Salt:

• Both Hulled Hemp Seeds and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Hulled Hemp Seeds as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Hemp Seeds vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Hemp Seeds have 4.7 times more Calcium, 15.9 times more Iron and 2.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium than Hulled Hemp Seeds.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 4.4 times more Energy, 26.9 times more Fat, 27.5 times more Saturated Fat, 2.2 times more Sugars, 1.5 times more Fiber and 14.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3 times more Carbohydrate than Hulled Hemp Seeds.