Comparing Nutrients in 1 kilogram Hemp Seeds VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hemp Seeds	Potato Skin	Recommended Dietary Allowance
Energy	191% 5530kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6265% 100g	6.25% 0.1g	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	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	564% 316g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	70% 700mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Potato Skin per 1 kg

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

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

• 1 kilogram of Hemp Seeds has 60.7 times more Vitamin B1, 7.5 times more Vitamin B2, 8.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 22.8 times more Vitamin C than Hulled Hemp Seeds.
• 1 kilogram of Hemp Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Hulled Hemp Seeds as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hemp Seeds vs Potato Skin:

• 1 kilogram of Hemp Seeds has 2.3 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 30.4 times more Magnesium, 12.6 times more Manganese, 43.4 times more Phosphorus, 2.9 times more Potassium, 86 times more Selenium and 28.3 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 16.8 times more Water than Hulled Hemp Seeds.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hemp Seeds has 9.5 times more Energy, 487.5 times more Fat, 176.9 times more Saturated Fat, 1002.4 times more Omega 3, 858.1 times more Omega 6, 1.6 times more Fiber and 12.3 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Carbohydrate than Hulled Hemp Seeds.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6