Comparing Nutrients in 7 ounces Almond paste VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Almond paste	Hemp Seeds	Recommended Dietary Allowance
Energy	31.3% 909kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1243% 20g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	321% 54.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	99% 72g	4.1% 2.98g	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	0.85% 0.62g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	21% 7.94g	38g per day for Men 19-50 years
Protein	32% 18g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	92% 1.2mg	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	36.2% 145μg	54.6% 218μg	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	0.22% 0.2mg	1.1% 0.99mg	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	179% 27mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Hemp Seeds	Recommended Dietary Allowance
Calcium	34% 341mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	353% 3.18mg	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	39.7% 3.18mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	331% 1389mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	656% 15mg	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	73% 512mg	468% 3274mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Hemp Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Hemp Seeds:

• 7 ounces of Almond paste have 1.5 times more Vitamin B2 and 16.9 times more Vitamin E than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 15.5 times more Vitamin B1, 6.5 times more Vitamin B3, 16.7 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Hemp Seeds:

• 7 ounces of Almond paste have 2.5 times more Calcium than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 3.5 times more Copper, 5 times more Iron, 5.4 times more Magnesium, 8.9 times more Manganese, 6.4 times more Phosphorus, 3.8 times more Potassium, 6.1 times more Selenium and 6.7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 5.5 times more Carbohydrate and 24.2 times more Sugars than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 1.8 times more Fat, 1.7 times more Saturated Fat, 50.4 times more Omega 3, 4.9 times more Omega 6 and 3.5 times more Protein than Almond paste.
• Both Almond paste and Hemp Seeds offer comparable quantities of Energy and Fiber per seven ounces.