Comparing Nutrients in 500 calories Hemp Seeds VS Oil Roasted Almonds

Weight per 500 calories

• Hemp Seeds: 90g
• Oil Roasted Almonds: 82.4g

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

Which food has more nutrients per 500 calories - Hemp Seeds or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hemp Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	65.5% 11g	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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	5.17% 3.75g	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	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	% 0.18g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 3.6g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	51% 28.5g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Oil Roasted Almonds	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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	7.48% 0.097mg	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	5.56% 22.2μg	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% 0mg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hemp Seeds vs Oil Roasted Almonds:

• Hulled Hemp Seeds have 15.2 times more Vitamin B1, 2.8 times more Vitamin B3, 5.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Vitamin B2 and 29.6 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Oil Roasted Almonds:

• Hulled Hemp Seeds have 1.8 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 6.9 times more Selenium and 3.5 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.8 times more Calcium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have more Omega 3, 2.2 times more Omega 6 and 1.6 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Carbohydrate, 2.8 times more Sugars and 2.4 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Almonds have similar amounts of Energy, Fat and Saturated Fat per 500 kcal.
• Both Hulled Hemp Seeds as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.