Comparing Nutrients in 1 kilogram Hemp Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hemp Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	191% 5530kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	132% 42g	32g per day for Men 19-50 years
Omega 3	6265% 100g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	20.7% 15g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 43.8g	g per day for Men 19-50 years
Fiber	105% 40g	276% 105g	38g per day for Men 19-50 years
Protein	564% 316g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	91% 1.18mg	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	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.76% 28g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 13.9 times more Vitamin B1, 2.5 times more Vitamin B3, 5.1 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2 and 32.5 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Oil Roasted 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 Oil Roasted Almonds:

• Hulled Hemp Seeds have 1.7 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.2 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Hemp Seeds have more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Carbohydrate, 3 times more Sugars and 2.6 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Almonds have similar amounts of Energy, Fat and Saturated Fat per 1 kg.
• Both Hulled Hemp Seeds as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.