Comparing Nutrients in 1 pound Hemp Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	86.5% 2508kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	23% 3.94g	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	125% 163g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	256% 143g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	863% 7.77mg	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	375% 30mg	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	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Hemp Seeds vs Sunflower Seed Flour:

• 1 pound of Hemp Seeds has 1.3 times more Vitamin B3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hemp Seeds and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one pound.
• Both Hulled Hemp Seeds as well as Partially Defatted Sunflower Seed Flour 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 Sunflower Seed Flour:

• 1 pound of Hemp Seeds has 1.2 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 17.9 times more Potassium and 2 times more Zinc than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.6 times more Calcium and 2.3 times more Selenium than Hulled Hemp Seeds.
• Both Hemp Seeds and Sunflower Seed Flour contain similar levels of Copper per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hemp Seeds has 1.7 times more Energy, 30.3 times more Fat, 33.3 times more Saturated Fat, 5012 times more Omega 3 and 31.6 times more Omega 6 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 4.1 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Hulled Hemp Seeds.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3