Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Energy	204% 5920kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	503% 488g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	144% 46g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6265% 100g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1615% 275g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	43% 31g	20.7% 15g	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	0% 0g	4.28% 3.1g	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	% 7.4g	% 2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 8.5g	g per day for Men 19-50 years
Fiber	279% 106g	105% 40g	38g per day for Men 19-50 years
Protein	358% 201g	564% 316g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	1063% 12.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	462% 6mg	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	585% 2340μg	275% 1100μg	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	12.2% 11mg	5.56% 5mg	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	2422% 363mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Calcium	87% 870mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1778% 16mg	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	535% 42.8mg	994% 79.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	1667% 7000mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	3304% 76mg	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	1627% 11390mg	2357% 16500mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	353% 12000mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	900% 99mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.34% 49.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Hemp Seeds per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 45.4 times more Vitamin E than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hemp Seeds provide similar amounts of Vitamin B2 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Hemp Seeds:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Calcium and 3 times more Selenium than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 1.9 times more Iron, 5.5 times more Magnesium, 3.7 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hemp Seeds contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Saturated Fat, 1.2 times more Omega 6, 2.6 times more Carbohydrate, 2.1 times more Sugars and 2.7 times more Fiber than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 123.8 times more Omega 3 and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hemp Seeds offer comparable quantities of Energy and Fat per one kilogram.