Comparing Nutrients in 1 kilogram Hemp Seeds VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	191% 5530kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	362% 116g	32g per day for Men 19-50 years
Omega 3	6265% 100g	3687% 59g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	902% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	0% 0g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	564% 316g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.3% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Calcium	70% 700mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	0% 0mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0% 0g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Hemp Seeds vs Mustard Oil:

• Hulled Hemp Seeds have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Mustard Oil.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Hemp Seeds have 1.7 times more Omega 3, 1.8 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 1.6 times more Energy, 2.1 times more Fat and 2.5 times more Saturated Fat than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 1 kg.