Comparing Nutrients in 500 calories Canola Oil VS Hemp Seeds

Weight per 500 calories

• Canola Oil: 56.6g
• Hemp Seeds: 90g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	323% 5.17g	566% 9.06g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.7g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	6.03% 7.84g	130g per day for Men 19-50 years
Sugars	0% 0g	1.87% 1.36g	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	0.39% 0.28g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	0% 0g	9.5% 3.6g	38g per day for Men 19-50 years
Protein	0% 0g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	52% 8.3mg	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	41.7% 0.54mg	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	25% 99μg	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	0.5% 0.45mg	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	66% 9.88mg	4.82% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	4.45% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	6.33% 63.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	161% 1.45mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	151% 633mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	299% 6.87mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	32% 1085mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.52mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	81.4% 8.95mg	11mg per day for Men 19-50 years
Water	0% 0g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.