Comparing Nutrients in 1 pound Hemp Seeds VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	86.5% 2508kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 0g	g per day for Men 19-50 years
Fiber	47.7% 18g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	256% 143g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hemp Seeds vs Tomatoes in Juice with Salt:

• Hulled Hemp Seeds have 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 12.9 times more Vitamin B3, 5.4 times more Vitamin B6, 13.8 times more Vitamin B9, 1.4 times more Vitamin E and 2.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A and 25.2 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Tomatoes in Juice with Salt:

• Hulled Hemp Seeds have 2.1 times more Calcium, 30.8 times more Copper, 13.9 times more Iron, 70 times more Magnesium, 111.8 times more Manganese, 97.1 times more Phosphorus, 6.3 times more Potassium, 36.9 times more Selenium and 82.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 23 times more Sodium and 19.1 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 34.6 times more Energy, 195 times more Fat, 135.3 times more Saturated Fat, 2506 times more Omega 3, 283.1 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 39.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Sugars and 4.2 times more Fructose than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.