Comparing Nutrients in 1 kilogram Hemp Seeds VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Cassava	3%	2%	95%

Macro Nutrients

	Hemp Seeds	Cassava	Recommended Dietary Allowance
Energy	191% 5530kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6265% 100g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	1.9% 0.32g	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	293% 381g	130g per day for Men 19-50 years
Sugars	20.7% 15g	23.4% 17g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	564% 316g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1063% 12.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	67.7% 0.88mg	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	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Cassava	Recommended Dietary Allowance
Calcium	70% 700mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	111% 1mg	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	994% 79.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hemp Seeds vs Cassava:

• 1 kilogram of Hemp Seeds has 14.7 times more Vitamin B1, 5.9 times more Vitamin B2, 10.8 times more Vitamin B3, 6.8 times more Vitamin B6, 4.1 times more Vitamin B9, 4.2 times more Vitamin E and 3.1 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 41.2 times more Vitamin C than Hulled Hemp Seeds.
• 1 kilogram of Hemp Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Hemp Seeds as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hemp Seeds vs Cassava:

• 1 kilogram of Hemp Seeds has 4.4 times more Calcium, 16 times more Copper, 29.4 times more Iron, 33.3 times more Magnesium, 19.8 times more Manganese, 61.1 times more Phosphorus, 4.4 times more Potassium, 36.9 times more Selenium and 29.1 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hemp Seeds has 3.5 times more Energy, 174.1 times more Fat, 62.2 times more Saturated Fat, 589.6 times more Omega 3, 858.1 times more Omega 6, 2.2 times more Fiber and 23.2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 4.4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hemp Seeds and Cassava offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6