Comparing Nutrients in 5 ounces Roasted Almonds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Energy	29.2% 848kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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% 29.8g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 1.2g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	15% 5.67g	38g per day for Men 19-50 years
Protein	53% 29.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Calcium	38% 380mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	468% 10.8mg	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	95% 668mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hemp Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 4.2 times more Vitamin B2 and 29.9 times more Vitamin E than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 16.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Hemp Seeds:

• 5 ounces of Roasted Almonds have 3.8 times more Calcium than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 1.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Selenium and 3 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2.4 times more Carbohydrate, 3.2 times more Sugars and 2.7 times more Fiber than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 1002.4 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Hemp Seeds offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3