Comparing Nutrients in 1 pound Hemp Seeds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	86.5% 2508kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	553% 94g	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	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	8.76% 6.35g	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	0.94% 0.68g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 5.13g	g per day for Men 19-50 years
Fiber	47.7% 18g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	256% 143g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	50% 0.65mg	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	65.8% 263μg	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	9.58% 8.6mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	31.8% 318mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	677% 6.1mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	896% 20.6mg	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	799% 5593mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Vitamin C and 2.7 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin K per 1 lb.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 1.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Copper, Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 83.5 times more Omega 3 and 1.3 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat and 1.5 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 1 lb.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.