Comparing Nutrients in 5 ounces Hemp Seeds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Hemp Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	27% 784kcal	28% 814kcal	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% 12g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	163% 27.8g	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	16% 21g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Squash Seed Kernels	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	11% 0.14mg	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% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	201% 1.8mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	277% 6.36mg	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	238% 1664mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	33% 1117mg	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	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.078% 2.88g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 18.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Roasted 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 Roasted Squash Seed Kernels:

• Hulled Hemp Seeds have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Sodium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hulled Hemp Seeds have 90.3 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Sugars and Protein per 5 oz.
• Both Hulled Hemp Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.