Comparing Nutrients in 1 kilogram Hemp Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Almonds	14%	72%	14%

Macro Nutrients

	Hemp Seeds	Almonds	Recommended Dietary Allowance
Energy	191% 5530kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	119% 38g	32g per day for Men 19-50 years
Omega 3	6265% 100g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	725% 123g	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	166% 216g	130g per day for Men 19-50 years
Sugars	20.7% 15g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 39.5g	g per day for Men 19-50 years
Fiber	105% 40g	329% 125g	38g per day for Men 19-50 years
Protein	564% 316g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	275% 1100μg	110% 440μg	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	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	53.3% 8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.2% 44g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 6.2 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 32 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hemp Seeds vs Almonds:

• Hulled Hemp Seeds have 1.6 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Hemp Seeds have 1.2 times more Saturated Fat, 3341.3 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Almonds.
• While Almonds contain 2.5 times more Carbohydrate, 2.9 times more Sugars and 3.1 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Almonds have similar amounts of Energy and Fat per 1 kg.
• Both Hulled Hemp Seeds as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.