Comparing Nutrients in 5 ounces Hemp Seeds VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Hemp Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	27.6% 801kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	172% 29.3g	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	28% 36.5g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	80% 44.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Sesame Seeds	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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	87.4% 1.14mg	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	34.7% 139μg	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	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	389% 3.5mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	154% 3.54mg	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	129% 904mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Roasted Sesame Seeds per 5 oz

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

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

• 5 ounces of Hemp Seeds have 1.6 times more Vitamin B1 and 2 times more Vitamin B3 than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 1.3 times more Vitamin B6 than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Hulled Hemp Seeds as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hemp Seeds vs Roasted Sesame Seeds:

• 5 ounces of Hemp Seeds have 2 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 14.1 times more Calcium, 1.5 times more Copper, 1.9 times more Iron and 1.3 times more Selenium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hemp Seeds have 27.6 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Protein than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 1.5 times more Saturated Fat, 3 times more Carbohydrate and 3.5 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Sesame Seeds offer comparable quantities of Energy and Fat per five ounces.