Comparing Nutrients in 500 calories Hemp Seeds VS Tomatoes

Weight per 500 calories

• Hemp Seeds: 90g
• Tomatoes: 2778g

Hemp Seeds have 30.7 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Tomatoes	17%	9%	74%

Macro Nutrients

	Hemp Seeds	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	13% 2.22g	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% 108g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	101% 73g	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	52.5% 38g	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	% 34.7g	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	87.7% 33.3g	38g per day for Men 19-50 years
Protein	51% 28.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Tomatoes	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	194% 6583mg	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	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 1290.3 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B6, 4.2 times more Vitamin B9, 841.8 times more Vitamin C, 20.7 times more Vitamin E and 41.1 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Hulled Hemp Seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Tomatoes:

• Hulled Hemp Seeds have 2.1 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Calcium, 6.1 times more Potassium, 30.7 times more Sodium and 585.5 times more Water than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Raw Ripe Red Tomatoes have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have 7.9 times more Fat, 5.3 times more Saturated Fat, 108.8 times more Omega 3 and 11.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 13.8 times more Carbohydrate, 53.9 times more Sugars, 135.8 times more Fructose and 9.2 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Hulled Hemp Seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.