Comparing Nutrients in 100 calories Hemp Seeds VS Commercial Italian Salad Dressing

Weight per 100 calories

• Hemp Seeds: 18g
• Commercial Italian Salad Dressing: 41.7g

Hemp Seeds have 2.3 times more energy per 100g than Commercial Italian Salad Dressing. It has very high energy density when compared to other foods. Commercial Italian Salad Dressing having above average energy density.

Discover which food has more nutrients per 100 calories - Hemp Seeds or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Hemp Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	9.07% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	22.7% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.57g	3.9% 5.05g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	6.2% 4.5g	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	0.077% 0.056g	3.34% 2.43g	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	% 0.036g	% 1.85g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.22g	g per day for Men 19-50 years
Fiber	1.9% 0.72g	0% 0g	38g per day for Men 19-50 years
Protein	10% 5.7g	0.31% 0.17g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	0.093% 0.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	0.69% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	0.34% 0.055mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	2.05% 0.027mg	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	4.97% 20μg	0% 0μg	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	0.1% 0.09mg	0.19% 0.17mg	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	0.96% 0.14mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	19.4% 23.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	0.54% 5.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	0.88% 0.008mg	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	18% 1.44mg	1.35% 0.11mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	0.5% 2.1mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	0.56% 0.013mg	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	42.6% 298mg	0.89% 6.25mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	0.27% 0.029mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.71% 26.4g	3700g per day for Men 19-50 years

Hemp Seeds VS Commercial Italian Salad Dressing Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Hemp Seeds or Commercial Italian Salad Dressing?

Lets compare vitamin content per 100 calories of Hemp Seeds vs Commercial Italian Salad Dressing:

• 100 calories of Hemp Seeds have 27.7 times more Vitamin B1, more Vitamin B2, 30.5 times more Vitamin B3, 4.1 times more Vitamin B6 and more Vitamin B9 than Commercial Italian Salad Dressing.
• While 100 kcal of Commercial Italian Salad Dressing contain 6.3 times more Vitamin E and 21.9 times more Vitamin K than Hulled Hemp Seeds.
• 100 calories of Hemp Seeds have insufficient amounts of Vitamin E and Vitamin K
• 100 calories of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Hulled Hemp Seeds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Hemp Seeds vs Commercial Italian Salad Dressing:

• 100 calories of Hemp Seeds have 36.5 times more Copper, 13.3 times more Iron, 60.8 times more Magnesium, 106.4 times more Manganese, 47.7 times more Phosphorus, 6.2 times more Potassium, 5.6 times more Selenium and 61.4 times more Zinc than Commercial Italian Salad Dressing.
• While 100 kcal of Commercial Italian Salad Dressing contain 457.6 times more Sodium than Hulled Hemp Seeds.
• 100 calories of Commercial Italian Salad Dressing lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Hulled Hemp Seeds as well as Commercial Italian Salad Dressing lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Hemp Seeds have 2.9 times more Omega 3, 1.3 times more Omega 6 and 33.4 times more Protein than Commercial Italian Salad Dressing.
• While 100 kcal of Commercial Italian Salad Dressing contain 1.5 times more Saturated Fat, 3.2 times more Carbohydrate, 16.5 times more Sugars and 43.3 times more Fructose than Hulled Hemp Seeds.
• Both Hemp Seeds and Commercial Italian Salad Dressing offer comparable quantities of Energy and Fat per 100 calories.
• 100 calories of Hemp Seeds provide inadequate amounts of Carbohydrate
• 100 calories of Commercial Italian Salad Dressing provide inadequate amounts of Protein
• Both Hulled Hemp Seeds as well as Commercial Italian Salad Dressing provide inadequate amounts of Fiber in 100 calories.