Comparing Nutrients in 1 pound Hemp Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Almonds	14%	72%	14%

Macro Nutrients

	Hemp Seeds	Almonds	Recommended Dietary Allowance
Energy	86.5% 2508kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 18g	g per day for Men 19-50 years
Fiber	47.7% 18g	149% 56.7g	38g per day for Men 19-50 years
Protein	256% 143g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	125% 499μg	50% 200μg	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	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	24% 3.63mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Almonds	Recommended Dietary Allowance
Calcium	31.8% 318mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.54% 20g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 6.2 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 32 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Almonds:

• Hulled Hemp Seeds have 1.6 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 1.2 times more Saturated Fat, 3341.3 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Almonds.
• While Almonds contain 2.5 times more Carbohydrate, 2.9 times more Sugars and 3.1 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Almonds have similar amounts of Energy and Fat per 1 lb.
• Both Hulled Hemp Seeds as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.