Comparing Nutrients in 7 ounces Hemp Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Hemp Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	38% 1097kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	1243% 20g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	13.7% 9.94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	112% 62.6g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.53mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	39% 0.51mg	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	34.2% 137μg	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	0% 0mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	14% 139mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Roasted Cashews per 7 oz

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

Lets compare vitamin content per 7 ounces of Hemp Seeds vs Roasted Cashews:

• 7 ounces of Hemp Seeds have 6.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 5.9 times more Vitamin K than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Cashews provide similar amounts of Vitamin E per seven ounces.
• Both Hulled Hemp Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hemp Seeds vs Roasted Cashews:

• 7 ounces of Hemp Seeds have 1.6 times more Calcium, 1.3 times more Iron, 2.7 times more Magnesium, 9.2 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.4 times more Copper than Hulled Hemp Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hemp Seeds have 62.3 times more Omega 3, 3.6 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2 times more Saturated Fat, 3.8 times more Carbohydrate and 3.3 times more Sugars than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Cashews offer comparable quantities of Energy and Fat per seven ounces.