Comparing Nutrients in 1 kilogram Hemp Seeds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Hemp Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	191% 5530kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	6265% 100g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	1152% 196g	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	113% 147g	130g per day for Men 19-50 years
Sugars	20.7% 15g	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 11.4g	g per day for Men 19-50 years
Fiber	105% 40g	171% 65g	38g per day for Men 19-50 years
Protein	564% 316g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Squash Seed Kernels	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	70% 700mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1417% 12.8mg	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	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	1952% 45mg	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	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hemp Seeds vs Roasted Squash Seed Kernels:

• Hulled Hemp Seeds have 18.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hemp Seeds vs Roasted Squash Seed Kernels:

• Hulled Hemp Seeds have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Sodium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Hemp Seeds have 90.3 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Sugars and Protein per 1 kg.
• Both Hulled Hemp Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.