Comparing Nutrients in 5 ounces Hemp Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hemp Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 3.36g	g per day for Men 19-50 years
Fiber	15% 5.67g	39.5% 15g	38g per day for Men 19-50 years
Protein	80% 44.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Oil Roasted Sunflower 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B6, 2.1 times more Vitamin B9, 2.2 times more Vitamin C and 45.4 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Hulled Hemp Seeds as well as Oil Roasted Sunflower 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 Oil Roasted Sunflower Seeds:

• Hulled Hemp Seeds have 1.9 times more Iron, 5.5 times more Magnesium, 3.7 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Selenium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hulled Hemp Seeds have 123.8 times more Omega 3 and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Saturated Fat, 2.6 times more Carbohydrate, 2.1 times more Sugars and 2.7 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 5 oz.
• Both Hulled Hemp Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.