Comparing Nutrients in 1 pound Hemp Seeds VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Hemp Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	86.5% 2508kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 0.091g	g per day for Men 19-50 years
Fiber	47.7% 18g	12% 4.54g	38g per day for Men 19-50 years
Protein	256% 143g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hemp Seeds vs Stewed Canned Tomatoes:

• Hulled Hemp Seeds have 27.7 times more Vitamin B1, 8.1 times more Vitamin B2, 12.9 times more Vitamin B3, 35.3 times more Vitamin B6, 22 times more Vitamin B9 and 2.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A and 15.8 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.
• Both Hulled Hemp Seeds as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Stewed Canned Tomatoes:

• Hulled Hemp Seeds have 2.1 times more Calcium, 14.3 times more Copper, 6 times more Iron, 58.3 times more Magnesium, 128.8 times more Manganese, 82.5 times more Phosphorus, 5.8 times more Potassium, 43 times more Selenium and 58.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 44.2 times more Sodium and 18.5 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 21.3 times more Energy, 256.6 times more Fat, 176.9 times more Saturated Fat, 3341.3 times more Omega 3, 371.1 times more Omega 6, 1.4 times more Carbohydrate, 4 times more Fiber and 34.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Sugars and 6.1 times more Fructose than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.