Comparing Nutrients in 300 calories Canola Oil VS Hemp Seeds

Weight per 300 calories

• Canola Oil: 34g
• Hemp Seeds: 54.2g

Canola Oil has 1.6 times more energy per 100g than Hemp Seeds. It has very high energy density when compared to other foods. Hulled Hemp Seeds having very high energy density.

Which food has more nutrients per 300 calories - Canola Oil or Hemp Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	340% 5.44g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	0% 0g	1.12% 0.81g	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	NA	0.23% 0.17g	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	0% 0g	5.7% 2.17g	38g per day for Men 19-50 years
Protein	0% 0g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.06% 0.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	57.6% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25% 0.33mg	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	0% 0μg	15% 59.7μg	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	0% 0mg	0.3% 0.27mg	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	39.5% 5.93mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	96% 0.87mg	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	0% 0mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	179% 4.12mg	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	0% 0mg	128% 895mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.18% 2.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	49% 5.37mg	11mg per day for Men 19-50 years
Water	0% 0g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canola Oil vs Hemp Seeds:

• Canola Oil has 13.7 times more Vitamin E and 7.6 times more Vitamin K than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Canola Oil.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canola Oil vs Hemp Seeds:

• Hulled Hemp Seeds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 300 calories:

• Canola Oil has 1.3 times more Fat than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 1.8 times more Omega 3, 2.3 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Hulled Hemp Seeds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.