Comparing Nutrients in 5 ounces Hemp Seeds VS Mustard Oil

Macros Ratio

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

Macro Nutrients

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	27% 784kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	51.3% 16.4g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	128% 21.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	80% 44.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	0% 0mg	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	0% 0μg	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	Mustard Oil	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	0% 0μg	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	0% 0mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0% 0g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Hemp Seeds vs Mustard Oil:

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

Comparison of macro-nutrients per 5 ounces:

• Hulled Hemp Seeds have 1.7 times more Omega 3, 1.8 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 1.6 times more Energy, 2.1 times more Fat and 2.5 times more Saturated Fat than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 5 oz.