Comparing Nutrients in 7 ounces Hemp Seeds VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Hemp Seeds	Frozen Carrots	Recommended Dietary Allowance
Energy	38% 1097kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1243% 20g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17.2g	12% 15.7g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	13% 9.45g	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	0.85% 0.62g	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	% 0.4g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 8.04g	g per day for Men 19-50 years
Fiber	21% 7.94g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	112% 62.6g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.53mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	14.5% 0.19mg	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	54.6% 218μg	4.96% 20μg	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	1.1% 0.99mg	5.5% 4.96mg	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	10.6% 1.6mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	16.3% 0.15mg	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	197% 15.8mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	14.8% 0.34mg	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	468% 3274mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Hemp Seeds vs Frozen Carrots:

• 7 ounces of Hemp Seeds have 29 times more Vitamin B1, 7.7 times more Vitamin B2, 19.8 times more Vitamin B3, 6.3 times more Vitamin B6, 11 times more Vitamin B9 and 1.4 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 5 times more Vitamin C and 3 times more Vitamin K than Hulled Hemp Seeds.
• 7 ounces of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Hulled Hemp Seeds as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hemp Seeds vs Frozen Carrots:

• 7 ounces of Hemp Seeds have 1.9 times more Calcium, 21.6 times more Copper, 18.1 times more Iron, 58.3 times more Magnesium, 44.4 times more Manganese, 50 times more Phosphorus, 5.1 times more Potassium, 36.9 times more Selenium and 30 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 13.6 times more Sodium and 18.2 times more Water than Hulled Hemp Seeds.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hemp Seeds have 15.4 times more Energy, 106 times more Fat, 97.9 times more Saturated Fat, 589.6 times more Omega 3, 111.2 times more Omega 6, 1.2 times more Fiber and 40.5 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.2 times more Sugars than Hulled Hemp Seeds.
• Both Hemp Seeds and Frozen Carrots offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein