Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Toasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Energy	213% 6190kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	503% 488g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	144% 46g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	6265% 100g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1615% 275g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	303% 115g	105% 40g	38g per day for Men 19-50 years
Protein	307% 172g	564% 316g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	1063% 12.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Calcium	57% 570mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	994% 79.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1667% 7000mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	2357% 16500mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	353% 12000mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	900% 99mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.34% 49.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Hemp Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted 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 Toasted Sunflower Seeds vs Hemp Seeds:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 3.9 times more Vitamin B1 and 2.2 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hemp Seeds provide similar amounts of Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Hemp Seeds:

• 1 kg of Hulled Hemp Seeds contains 5.4 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hemp Seeds contain similar levels of Calcium, Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Saturated Fat, 1.4 times more Omega 6, 2.4 times more Carbohydrate and 2.9 times more Fiber than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 126.9 times more Omega 3 and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hemp Seeds offer comparable quantities of Energy and Fat per one kilogram.