Comparing Nutrients in 500 calories Hemp Seeds VS Almond paste

Weight per 500 calories

• Hemp Seeds: 90g
• Almond paste: 109g

Hemp Seeds have 1.2 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 500 calories - Hemp Seeds or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Almond paste	8%	52%	40%

Macro Nutrients

	Hemp Seeds	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	36% 6.1g	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	40% 52g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	54.6% 39.6g	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	13.8% 5.24g	38g per day for Men 19-50 years
Protein	51% 28.5g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Almond paste	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	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	3.02% 0.039mg	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	20% 79.7μg	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	0.5% 0.45mg	0.12% 0.11mg	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	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Almond paste	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	55% 0.5mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	40.6% 0.93mg	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	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Hemp Seeds VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hemp Seeds or Almond paste?

Lets compare vitamin content per 500 calories of Hemp Seeds vs Almond paste:

• 500 calories of Hemp Seeds have 12.9 times more Vitamin B1, 5.4 times more Vitamin B3, 13.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Almond paste.
• While 500 kcal of Almond paste contain 1.8 times more Vitamin B2 and 20.4 times more Vitamin E than Hulled Hemp Seeds.
• 500 calories of Hemp Seeds have insufficient amounts of Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Hulled Hemp Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Hemp Seeds vs Almond paste:

• 500 calories of Hemp Seeds have 2.9 times more Copper, 4.1 times more Iron, 4.5 times more Magnesium, 7.4 times more Manganese, 5.3 times more Phosphorus, 3.2 times more Potassium, 5.1 times more Selenium and 5.5 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 3 times more Calcium than Hulled Hemp Seeds.
• 500 calories of Hemp Seeds lack sufficient amounts of Calcium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hemp Seeds have 1.5 times more Fat, 1.4 times more Saturated Fat, 41.7 times more Omega 3, 4.1 times more Omega 6 and 2.9 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 6.7 times more Carbohydrate, 29.2 times more Sugars and 1.4 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Almond paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Hemp Seeds provide inadequate amounts of Carbohydrate and Fiber