Comparing Nutrients in 500 calories Hemp Seeds VS Oranges

Weight per 500 calories

• Hemp Seeds: 90g
• Oranges: 1064g

Hemp Seeds have 11.8 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Hemp Seeds or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Oranges	7%	2%	91%

Macro Nutrients

	Hemp Seeds	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	1.13% 0.19g	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	96% 125g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	51% 28.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Oranges	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	9.67% 5.3μg	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	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	25% 923g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 1.2 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 129.4 times more Vitamin A, 1.7 times more Vitamin B2, 3.2 times more Vitamin B9, 1251.9 times more Vitamin C and 2.6 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Hulled Hemp Seeds as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Oranges:

• Hulled Hemp Seeds have 3 times more Copper, 6.8 times more Iron, 5.9 times more Magnesium, 25.8 times more Manganese, 10 times more Phosphorus, 4.4 times more Selenium and 12 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium, 1.8 times more Potassium and 205.8 times more Water than Hulled Hemp Seeds.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have 34.5 times more Fat, 26.1 times more Saturated Fat, 121.7 times more Omega 3, 129.7 times more Omega 6 and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 15.9 times more Carbohydrate, 73.3 times more Sugars and 7.1 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Hulled Hemp Seeds as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.