Comparing Nutrients in 5 ounces Hemp Seeds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	27% 784kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	173% 29.4g	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	11.7% 15g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 1.6g	g per day for Men 19-50 years
Fiber	15% 5.67g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	80% 44.7g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	15.6% 0.2mg	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	20.6% 82.2μg	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% 2.7mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	212% 1.9mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	280% 6.44mg	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	250% 1748mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Vitamin C and 2.7 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin K per 5 oz.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 1.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Copper, Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hulled Hemp Seeds have 83.5 times more Omega 3 and 1.3 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat and 1.5 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 5 oz.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.