Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Toasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Energy	30.3% 877kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.13g	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	NA	0.61% 0.44g	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	43% 16.3g	15% 5.67g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	65.4% 0.85mg	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	84.3% 337μg	39% 156μg	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	2.2% 2mg	0.79% 0.71mg	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	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Hemp Seeds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	252% 2.27mg	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	121% 9.65mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	468% 10.8mg	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	234% 1641mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	NA	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Hemp Seeds per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 3.9 times more Vitamin B1 and 2.2 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hemp Seeds provide similar amounts of Vitamin B2 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Hemp Seeds:

• 5 oz of Hulled Hemp Seeds contain 5.4 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hemp Seeds contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Saturated Fat, 1.4 times more Omega 6, 2.4 times more Carbohydrate and 2.9 times more Fiber than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 126.9 times more Omega 3 and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hemp Seeds offer comparable quantities of Energy and Fat per five ounces.