Comparing Nutrients in 7 ounces Hemp Seeds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Hemp Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	38% 1097kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	43% 14g	32g per day for Men 19-50 years
Omega 3	1243% 20g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	250% 42.4g	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	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	0.82% 0.6g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	112% 62.6g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Whole Sesame Seeds	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	121% 1.57mg	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	48% 192μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	900% 8.1mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	212% 4.9mg	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	178% 1248mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Whole Sesame Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Hemp Seeds vs Whole Sesame Seeds:

• 7 ounces of Hemp Seeds have 1.6 times more Vitamin B1, 2 times more Vitamin B3, 3.2 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 1.3 times more Vitamin B6 than Hulled Hemp Seeds.
• Both Hemp Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Hemp Seeds as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• 7 ounces of Hemp Seeds have 2 times more Magnesium, 3.1 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 13.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron and 1.3 times more Selenium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hemp Seeds have 26.7 times more Omega 3, 1.3 times more Omega 6, 5 times more Sugars and 1.8 times more Protein than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 1.5 times more Saturated Fat, 2.7 times more Carbohydrate and 3 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Whole Sesame Seeds offer comparable quantities of Energy and Fat per seven ounces.