Comparing Nutrients in 300 calories Hemp Seeds VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Hemp Seeds: 54.2g
• Oil Roasted Sunflower Seeds: 50.7g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hemp Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	340% 5.44g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	2.17% 1.58g	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	0.23% 0.17g	0% 0g	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	% 0.11g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 1.2g	g per day for Men 19-50 years
Fiber	5.7% 2.17g	14% 5.37g	38g per day for Men 19-50 years
Protein	30.6% 17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.06% 0.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.6% 0.69mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	31% 0.4mg	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	15% 59.7μg	29.6% 119μg	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	0.3% 0.27mg	0.62% 0.56mg	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	2.9% 0.43mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.67% 3.2μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	102% 0.91mg	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	54% 4.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	46% 1.05mg	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	128% 895mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	49% 5.37mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 4.3 times more Vitamin B1 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B9 and 42.4 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Hulled Hemp Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Hemp Seeds vs Oil Roasted Sunflower Seeds:

• Hulled Hemp Seeds have 2 times more Iron, 5.9 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Selenium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Hulled Hemp Seeds have 132.5 times more Omega 3 and 1.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Saturated Fat, 2.5 times more Carbohydrate and 2.5 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
• Both Hulled Hemp Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.