Comparing Nutrients in 1 kilogram Hemp Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Hemp Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	191% 5530kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	6265% 100g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	1215% 207g	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	200% 260g	130g per day for Men 19-50 years
Sugars	20.7% 15g	6.62% 4.8g	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	445% 169g	38g per day for Men 19-50 years
Protein	564% 316g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1063% 12.8mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	112% 1.46mg	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	240% 960μg	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	16.7% 2.5mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	70% 700mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1619% 14.6mg	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	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	620% 14.3mg	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	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	930% 102mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Toasted Sesame Seed Kernels per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hemp Seeds vs Toasted Sesame Seed Kernels:

• 1 kilogram of Hemp Seeds has 1.7 times more Vitamin B3, 4.1 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 1.6 times more Vitamin B2 than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Hemp Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hemp Seeds vs Toasted Sesame Seed Kernels:

• 1 kilogram of Hemp Seeds has 2 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus and 3 times more Potassium than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 1.9 times more Calcium, 1.3 times more Selenium and 7.8 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels contain similar levels of Copper, Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hemp Seeds has 27.6 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Sugars and 1.9 times more Protein than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 1.5 times more Saturated Fat, 3 times more Carbohydrate and 4.2 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy and Fat per one kilogram.