Comparing Nutrients in 500 calories Hemp Seeds VS Linoleic Sunflower Oil

Weight per 500 calories

• Hemp Seeds: 90g
• Linoleic Sunflower Oil: 56.6g

Linoleic (less Than 60%) Sunflower Oil have 1.6 times more energy per unit of mass than Hulled Hemp Seeds, which is very high in comparison to other foods. Hemp Seeds having very high energy density.

Discover which food has more nutrients per 500 calories - Hemp Seeds or Linoleic Sunflower Oil?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Hemp Seeds	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	58.3% 56.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	132% 22.5g	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	0% 0g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	51% 28.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Linoleic Sunflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.82% 0.72mg	155% 23.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	2.55% 3.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	NA	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	0.21% 0.017mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0% 0g	3700g per day for Men 19-50 years

Hemp Seeds VS Linoleic Sunflower Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hemp Seeds or Linoleic Sunflower Oil?

Lets compare vitamin content per 500 calories of Hemp Seeds vs Linoleic Sunflower Oil:

• 500 calories of Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Linoleic Sunflower Oil.
• While 500 kcal of Linoleic (less Than 60%) Sunflower Oil contain 32.1 times more Vitamin E than Hulled Hemp Seeds.
• 500 calories of Hemp Seeds have insufficient amounts of Vitamin E
• 500 calories of Linoleic Sunflower Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Hulled Hemp Seeds as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Hemp Seeds vs Linoleic Sunflower Oil:

• 500 calories of Hemp Seeds have 423.6 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Linoleic Sunflower Oil.
• 500 calories of Linoleic Sunflower Oil lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Hulled Hemp Seeds as well as Linoleic (less Than 60%) Sunflower Oil lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hemp Seeds have 80.1 times more Omega 3 and more Protein than Linoleic Sunflower Oil.
• While 500 kcal of Linoleic (less Than 60%) Sunflower Oil contain 1.3 times more Fat and 1.4 times more Saturated Fat than Hulled Hemp Seeds.
• Both Hemp Seeds and Linoleic Sunflower Oil offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Linoleic Sunflower Oil provide inadequate amounts of Omega 3 and Protein
• Both Hulled Hemp Seeds as well as Linoleic (less Than 60%) Sunflower Oil provide inadequate amounts of Carbohydrate and Fiber in 500 calories.