Comparing Nutrients in 1 pound Hemp Seeds VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hemp Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	86.5% 2508kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	11.6% 8.4g	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	1.94% 1.4g	0% 0g	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	% 0.91g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 8.4g	g per day for Men 19-50 years
Fiber	47.7% 18g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	256% 143g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	26% 0.34mg	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	125% 499μg	41% 163μg	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	2.5% 2.27mg	6.05% 5.44mg	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	24% 3.63mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	68% 0.61mg	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	451% 36mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	33% 0.76mg	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	1069% 7484mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hemp Seeds vs Canned Kidney Beans:

• Hulled Hemp Seeds have 11 times more Vitamin B1, 5.6 times more Vitamin B2, 22.4 times more Vitamin B3, 8.1 times more Vitamin B6, 3.1 times more Vitamin B9, 40 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Canned Kidney Beans:

• Hulled Hemp Seeds have 2.1 times more Calcium, 11.9 times more Copper, 6.8 times more Iron, 25.9 times more Magnesium, 45.2 times more Manganese, 18.3 times more Phosphorus, 5.1 times more Potassium, 28.7 times more Selenium and 21.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 59.2 times more Sodium and 15.7 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 6.6 times more Energy, 81.3 times more Fat, 32.6 times more Saturated Fat, 122.2 times more Omega 3, 259 times more Omega 6 and 6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned All Types Kidney Beans have similar amounts of Sugars and Fiber per 1 lb.
• Both Hulled Hemp Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.