Comparing Nutrients in 1 pound Hemp Seeds VS Mustard Oil

Macros Ratio

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

Macro Nutrients

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	86.5% 2508kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	164% 52.5g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	1672% 26.8g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	409% 69.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	0% 0g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	0% 0g	38g per day for Men 19-50 years
Protein	256% 143g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Hulled Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 1.7 times more Omega 3, 1.8 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 1.6 times more Energy, 2.1 times more Fat and 2.5 times more Saturated Fat than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 1 lb.