Comparing Nutrients in 500 calories Hemp Seeds VS Squash Seed Kernels

Weight per 500 calories

• Hemp Seeds: 90g
• Squash Seed Kernels: 89.4g

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 Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	109% 18.5g	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	7.37% 9.58g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	1.73% 1.25g	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	0.19% 0.13g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 1g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	14% 5.37g	38g per day for Men 19-50 years
Protein	51% 28.5g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	9.84% 0.13mg	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	13% 52μg	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	1.9% 1.7mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	5.44% 6.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	133% 1.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	177% 4.06mg	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	158% 1103mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	0.42% 6.26mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.13% 4.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 2.7 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin K per 500 kcal.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 1.5 times more Calcium, 1.2 times more Copper, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have 84.4 times more Omega 3 and 1.3 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat and 1.5 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.