Comparing Nutrients in 5 ounces Hemp Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	27% 784kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	0.61% 0.2g	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	7.24% 1.23g	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% 50.8g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	80% 44.7g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	122% 2.8mg	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	140% 977mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Sunflower Seed Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Hemp Seeds vs Sunflower Seed Flour:

• 5 ounces of Hemp Seeds have 1.3 times more Vitamin B3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hemp Seeds and Sunflower Seed Flour provide similar amounts of Vitamin B2 per five ounces.
• Both Hulled Hemp Seeds as well as Partially Defatted Sunflower Seed Flour 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 Sunflower Seed Flour:

• 5 ounces of Hemp Seeds have 1.2 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 17.9 times more Potassium and 2 times more Zinc than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium and 2.3 times more Selenium than Hulled Hemp Seeds.
• Both Hemp Seeds and Sunflower Seed Flour contain similar levels of Copper per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hemp Seeds have 1.7 times more Energy, 30.3 times more Fat, 33.3 times more Saturated Fat, 5012 times more Omega 3 and 31.6 times more Omega 6 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.1 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Hulled Hemp Seeds.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3