Comparing Nutrients in 7 ounces Hemp Seeds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	38% 1097kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1243% 20g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	242% 41g	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	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 2.24g	g per day for Men 19-50 years
Fiber	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	112% 62.6g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.53mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	22% 0.28mg	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	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	14% 139mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	296% 2.67mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	392% 9mg	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	350% 2447mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Vitamin C and 2.7 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin K per 7 oz.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hemp Seeds vs Squash Seed Kernels:

• Hulled Hemp Seeds have 1.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Copper, Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hulled Hemp Seeds have 83.5 times more Omega 3 and 1.3 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat and 1.5 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 7 oz.
• Both Hulled Hemp Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.