Comparing Nutrients in 7 ounces Hemp Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	38% 1097kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1243% 20g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	10% 1.72g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	NA	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	27% 10.3g	38g per day for Men 19-50 years
Protein	112% 62.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.53mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Hemp Seeds vs Sunflower Seed Flour:

• 7 ounces of Hemp Seeds have 1.3 times more Vitamin B3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hemp Seeds and Sunflower Seed Flour provide similar amounts of Vitamin B2 per seven ounces.
• Both Hulled Hemp Seeds as well as Partially Defatted Sunflower Seed Flour 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 Sunflower Seed Flour:

• 7 ounces of Hemp Seeds have 1.2 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 17.9 times more Potassium and 2 times more Zinc than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium and 2.3 times more Selenium than Hulled Hemp Seeds.
• Both Hemp Seeds and Sunflower Seed Flour contain similar levels of Copper per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hemp Seeds have 1.7 times more Energy, 30.3 times more Fat, 33.3 times more Saturated Fat, 5012 times more Omega 3 and 31.6 times more Omega 6 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 4.1 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Hulled Hemp Seeds.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3