Comparing Nutrients in 7 ounces Roasted Almonds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Energy	41% 1187kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1243% 20g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 1.7g	g per day for Men 19-50 years
Fiber	57% 21.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	12.7% 0.15mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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% 0mg	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	316% 47.4mg	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

	Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Calcium	53% 532mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	331% 1389mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	468% 3274mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hemp Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds 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 Roasted Almonds vs Hemp Seeds:

• 7 ounces of Roasted Almonds have 4.2 times more Vitamin B2 and 29.9 times more Vitamin E than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 16.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds 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 Roasted Almonds vs Hemp Seeds:

• 7 ounces of Roasted Almonds have 3.8 times more Calcium than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 1.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Selenium and 3 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 2.4 times more Carbohydrate, 3.2 times more Sugars and 2.7 times more Fiber than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 1002.4 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Hemp Seeds offer comparable quantities of Energy, Fat and Saturated Fat per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3