Comparing Nutrients in 5 ounces Canola Oil VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Energy	43.2% 1253kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	809% 13g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	15% 5.67g	38g per day for Men 19-50 years
Protein	0% 0g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	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	0% 0mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	165% 24.7mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.2% 101μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Hemp Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	128% 14mg	11mg per day for Men 19-50 years
Water	0% 0g	0.19% 7.03g	3700g per day for Men 19-50 years

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

• Canola Oil has 21.8 times more Vitamin E and 12.1 times more Vitamin K than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Canola Oil.
• Both Canola Oil 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 Canola Oil vs Hemp Seeds:

• Hulled Hemp Seeds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 5 ounces:

• Canola Oil has 1.6 times more Energy, 2.1 times more Fat and 1.6 times more Saturated Fat than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 1.4 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Hulled Hemp Seeds have similar amounts of Omega 3 per 5 oz.
• Both Canola Oil as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.