Comparing Nutrients in 5 ounces Almonds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Almonds	Hemp Seeds	Recommended Dietary Allowance
Energy	28.3% 821kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.93% 2.13g	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	0.22% 0.16g	0.61% 0.44g	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	% 0.24g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.2g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	53.5% 30g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	39% 156μg	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% 0mg	0.79% 0.71mg	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	242% 36.3mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Hemp Seeds	Recommended Dietary Allowance
Calcium	38% 381mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	252% 2.27mg	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	65.7% 5.26mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	468% 10.8mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.19% 7.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Hemp Seeds:

• Almonds have 4 times more Vitamin B2 and 32 times more Vitamin E than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 6.2 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Hemp Seeds:

• Almonds have 3.8 times more Calcium than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 1.6 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.5 times more Carbohydrate, 2.9 times more Sugars and 3.1 times more Fiber than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 3341.3 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Almonds.
• Both Almonds and Hulled Hemp Seeds have similar amounts of Energy, Fat and Saturated Fat per 5 oz.
• Both Almonds as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.