Comparing Nutrients in 5 ounces Hemp Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Acorns	6%	53%	41%

Macro Nutrients

	Hemp Seeds	Acorns	Recommended Dietary Allowance
Energy	27% 784kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	NA	1.6g per day for Men 19-50 years
Omega 6	229% 39g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	NA	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	0.61% 0.44g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	57.6% 0.75mg	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	39% 156μg	31% 123μg	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	0.79% 0.71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Acorns	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	98% 0.88mg	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	141% 11.3mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	82.4% 1.9mg	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	334% 2339mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Acorns per 5 oz

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

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

• 5 ounces of Hemp Seeds have 11.4 times more Vitamin B1, 2.4 times more Vitamin B2, 5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Acorns.
• Both Hemp Seeds and Acorns provide similar amounts of Vitamin B6 per five ounces.
• Both Hulled Hemp Seeds as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Hemp Seeds vs Acorns:

• 5 ounces of Hemp Seeds have 1.7 times more Calcium, 2.6 times more Copper, 10.1 times more Iron, 11.3 times more Magnesium, 5.7 times more Manganese, 20.9 times more Phosphorus, 2.2 times more Potassium and 19.4 times more Zinc than Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hemp Seeds have 1.4 times more Energy, 2 times more Fat, 1.5 times more Saturated Fat, 6 times more Omega 6 and 5.1 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 4.7 times more Carbohydrate than Hulled Hemp Seeds.