Comparing Nutrients in 1 pound Canola Oil VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Energy	138% 4010kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	228% 221g	97g per day for Men 19-50 years
Saturated Fat	104% 33.4g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	2590% 41.4g	2842% 45.5g	1.6g per day for Men 19-50 years
Omega 6	507% 86.2g	733% 125g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	30.3% 39.3g	130g per day for Men 19-50 years
Sugars	0% 0g	9.4% 6.8g	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	NA	1.94% 1.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	0% 0g	47.7% 18g	38g per day for Men 19-50 years
Protein	0% 0g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	482% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	209% 2.72mg	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	0% 0μg	125% 499μg	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	0% 0mg	2.5% 2.27mg	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	528% 79mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 323μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	806% 7.26mg	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	0% 0mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	756% 3175mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	1499% 34.5mg	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	0% 0mg	1069% 7484mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	160% 5443mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	408% 45mg	11mg per day for Men 19-50 years
Water	0% 0g	0.61% 22.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canola Oil vs Hemp Seeds:

• Canola Oil has 21.8 times more Vitamin E and 12.1 times more Vitamin K than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Canola Oil.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canola Oil vs Hemp Seeds:

• Hulled Hemp Seeds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 1 pound:

• Canola Oil has 1.6 times more Energy, 2.1 times more Fat and 1.6 times more Saturated Fat than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 1.4 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Hulled Hemp Seeds have similar amounts of Omega 3 per 1 lb.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.