Comparing Nutrients in 500 calories Hemp Seeds VS Boiled Kidney Beans

Weight per 500 calories

• Hemp Seeds: 90g
• Boiled Kidney Beans: 394g

Hemp Seeds have 4.4 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Hemp Seeds or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Hemp Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.03% 7.84g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	1.74% 1.26g	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	0.39% 0.28g	NA	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	9.5% 3.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	51% 28.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	36.3% 0.47mg	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	25% 99μg	128% 512μg	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	0.5% 0.45mg	5.25% 4.72mg	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	4.82% 0.72mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	94% 0.85mg	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	90% 7.2mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	73.6% 1.7mg	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	213% 1492mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hemp Seeds vs Boiled Kidney Beans:

• Hulled Hemp Seeds have 1.8 times more Vitamin B1 and 3.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.1 times more Vitamin B9, 10.5 times more Vitamin C and 6.2 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Hulled Hemp Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Boiled Kidney Beans:

• Hulled Hemp Seeds have 1.7 times more Copper, 3.8 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 5.4 times more Selenium and 2.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.5 times more Potassium and 58.8 times more Water than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Boiled All Types Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have 22.4 times more Fat, 14.5 times more Saturated Fat, 13.5 times more Omega 3 and 58.4 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.5 times more Carbohydrate and 7 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Boiled All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Hulled Hemp Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.