Comparing Nutrients in 1 kilogram Hemp Seeds VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	191% 5530kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	6265% 100g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	471% 613g	130g per day for Men 19-50 years
Sugars	20.7% 15g	29% 21g	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	4.28% 3.1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	400% 152g	38g per day for Men 19-50 years
Protein	564% 316g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1063% 12.8mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	305% 3.97mg	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	275% 1100μg	985% 3940μg	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	5.56% 5mg	50% 45mg	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	53.3% 8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	994% 79.5mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	483% 11mg	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	2357% 16500mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Hemp Seeds versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hemp Seeds vs Red Kidney Beans:

• 1 kilogram of Hemp Seeds has 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.6 times more Vitamin B9 and 9 times more Vitamin C than Hulled Hemp Seeds.
• Both Hemp Seeds and Red Kidney Beans provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Hemp Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Hulled Hemp Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hemp Seeds vs Red Kidney Beans:

• 1 kilogram of Hemp Seeds has 2.3 times more Copper, 5.1 times more Magnesium, 6.8 times more Manganese, 4.1 times more Phosphorus, 8.1 times more Selenium and 3.5 times more Zinc than Red Kidney Beans.
• Both Hemp Seeds and Red Kidney Beans contain similar levels of Calcium, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hemp Seeds has 1.6 times more Energy, 46 times more Fat, 29.9 times more Saturated Fat, 28 times more Omega 3, 120.4 times more Omega 6 and 1.4 times more Protein than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.1 times more Carbohydrate, 1.4 times more Sugars and 3.8 times more Fiber than Hulled Hemp Seeds.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6