Comparing Nutrients in 14 ounces Hemp Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Hemp Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	75.7% 2195kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	482% 82g	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	79.5% 103g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	2.63% 1.9g	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	177% 67g	38g per day for Men 19-50 years
Protein	224% 125g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	422% 5.06mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	44.6% 0.58mg	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	95% 381μg	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	6.6% 0.99mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	27.8% 278mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	643% 5.8mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	246% 5.66mg	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	439% 3072mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Toasted Sesame Seed Kernels per 14 oz

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

Lets compare vitamin content per 14 ounces of Hemp Seeds vs Toasted Sesame Seed Kernels:

• 14 ounces of Hemp Seeds have 1.7 times more Vitamin B3, 4.1 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 1.6 times more Vitamin B2 than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Hemp Seeds as well as Toasted Hulled Sesame Seed Kernels 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 Toasted Sesame Seed Kernels:

• 14 ounces of Hemp Seeds have 2 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus and 3 times more Potassium than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 1.9 times more Calcium, 1.3 times more Selenium and 7.8 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels contain similar levels of Copper, Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 27.6 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Sugars and 1.9 times more Protein than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 1.5 times more Saturated Fat, 3 times more Carbohydrate and 4.2 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy and Fat per 14 ounces.