Comparing Nutrients in 1 pound Hemp Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Hemp Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	86.5% 2508kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	551% 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	91% 118g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	3% 2.18g	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	202% 76.7g	38g per day for Men 19-50 years
Protein	256% 143g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	51% 0.66mg	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	109% 435μg	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	7.56% 1.13mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	31.8% 318mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	734% 6.6mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	281% 6.47mg	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	502% 3511mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Toasted Sesame Seed Kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Hemp Seeds versus 1 lb of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Hemp Seeds has 1.7 times more Vitamin B3, 4.1 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 1.6 times more Vitamin B2 than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Hemp Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Hemp Seeds has 2 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus and 3 times more Potassium than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 1.9 times more Calcium, 1.3 times more Selenium and 7.8 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels contain similar levels of Copper, Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hemp Seeds has 27.6 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Sugars and 1.9 times more Protein than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 1.5 times more Saturated Fat, 3 times more Carbohydrate and 4.2 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy and Fat per one pound.