Comparing Nutrients in 5 ounces Tomatoes VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Tomatoes	Hemp Seeds	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Hemp Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.19% 7.03g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 27.4 times more Vitamin C and 1.3 times more Vitamin K than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 34.5 times more Vitamin B1, 15 times more Vitamin B2, 15.5 times more Vitamin B3, 7.5 times more Vitamin B6, 7.3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Hemp Seeds:

• Raw Ripe Red Tomatoes have 19.1 times more Water than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 7 times more Calcium, 27.1 times more Copper, 29.4 times more Iron, 63.6 times more Magnesium, 66.7 times more Manganese, 68.8 times more Phosphorus, 5.1 times more Potassium, more Selenium and 58.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.8 times more Sugars and 4.4 times more Fructose than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 30.7 times more Energy, 243.8 times more Fat, 164.3 times more Saturated Fat, 3341.3 times more Omega 3, 343.2 times more Omega 6, 2.2 times more Carbohydrate, 3.3 times more Fiber and 35.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.