Comparing Nutrients in 5 ounces Hemp Seeds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Hemp Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	27% 784kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	4.75% 0.81g	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	39.4% 51g	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	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	35.8% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	83.3% 1.1mg	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	80.8% 323μg	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	3.78% 3.4mg	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	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	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	67% 672mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	185% 1.66mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	242% 1015mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	131% 3mg	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	321% 2250mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	73.4% 2496mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Low Fat Cottonseed Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Hemp Seeds vs Low Fat Cottonseed Flour:

• 5 ounces of Hemp Seeds have 2.3 times more Vitamin B3 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 22 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 4.8 times more Vitamin C than Hulled Hemp Seeds.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Hulled Hemp Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hemp Seeds vs Low Fat Cottonseed Flour:

• 5 ounces of Hemp Seeds have 1.4 times more Copper and 3.6 times more Manganese than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 6.8 times more Calcium, 1.6 times more Iron, 1.5 times more Potassium and 7 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Low Fat Cottonseed Flour contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hemp Seeds have 1.7 times more Energy, 34.6 times more Fat, 14.8 times more Saturated Fat, 5012 times more Omega 3 and 48.2 times more Omega 6 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 4.2 times more Carbohydrate and 1.6 times more Protein than Hulled Hemp Seeds.
• 5 ounces of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3