Comparing Nutrients in 1 pound Hemp Seeds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Hemp Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	86.5% 2508kcal	89.6% 2599kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	570% 97g	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	82% 106g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	1.88% 1.36g	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	141% 53.5g	38g per day for Men 19-50 years
Protein	256% 143g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Whole Sesame Seeds	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	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	276% 3.6mg	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	110% 440μg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	442% 4423mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	2057% 18.5mg	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	825% 66mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	379% 1592mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	485% 11mg	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	408% 2853mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	62.4% 2123mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	320% 35mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.57% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Whole Sesame Seeds per 1 lb

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

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

• 1 pound of Hemp Seeds has 1.6 times more Vitamin B1, 2 times more Vitamin B3, 3.2 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 1.3 times more Vitamin B6 than Hulled Hemp Seeds.
• Both Hemp Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Hemp Seeds as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• 1 pound of Hemp Seeds has 2 times more Magnesium, 3.1 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 13.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron and 1.3 times more Selenium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hemp Seeds has 26.7 times more Omega 3, 1.3 times more Omega 6, 5 times more Sugars and 1.8 times more Protein than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 1.5 times more Saturated Fat, 2.7 times more Carbohydrate and 3 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Whole Sesame Seeds offer comparable quantities of Energy and Fat per one pound.