Comparing Nutrients in 7 ounces Hemp Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Hemp Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1097kcal	40% 1155kcal	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	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1243% 20g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	112% 62.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Sunflower 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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	286% 157μg	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	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 12 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 2.8 times more Vitamin C and 32.6 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Hulled Hemp Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Hulled Hemp Seeds have 2.1 times more Iron, 5.4 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Selenium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hulled Hemp Seeds have 145.3 times more Omega 3 and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Carbohydrate, 1.8 times more Sugars and 2.8 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat and Omega 6 per 7 oz.
• Both Hulled Hemp Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.