Comparing Nutrients in 500 calories Hemp Seeds VS Tomatoes in Juice with Salt

Weight per 500 calories

• Hemp Seeds: 90g
• Tomatoes in Juice with Salt: 3125g

Hemp Seeds have 34.6 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Hemp Seeds or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	156% 59.4g	38g per day for Men 19-50 years
Protein	51% 28.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hemp Seeds vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 691.3 times more Vitamin A, 15.6 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 6.4 times more Vitamin B6, 2.5 times more Vitamin B9, 871 times more Vitamin C, 25.5 times more Vitamin E and 15.2 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Tomatoes in Juice with Salt:

• Hulled Hemp Seeds have 2 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus and 2.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.3 times more Calcium, 2.5 times more Iron, 5.5 times more Potassium, 794.9 times more Sodium and 660.2 times more Water than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have 5.6 times more Fat, 3.9 times more Saturated Fat, 72.5 times more Omega 3 and 8.2 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 13.8 times more Carbohydrate, 58.8 times more Sugars, 146.1 times more Fructose and 16.4 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Hulled Hemp Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.