Comparing Nutrients in 100 calories Hemp Seeds VS Tomatoes in Juice with Salt

Weight per 100 calories

• Hemp Seeds: 18g
• Tomatoes in Juice with Salt: 625g

Hemp Seeds have 34.6 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Hemp Seeds or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	3.57% 0.61g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	22% 16g	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	11.3% 8.2g	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	% 7.75g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	1.9% 0.72g	31.3% 12g	38g per day for Men 19-50 years
Protein	10% 5.7g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	53.4% 0.69mg	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	12.5% 50μg	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	87.5% 78.8mg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	18.5% 0.43mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hemp Seeds vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 691.3 times more Vitamin A, 15.6 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 6.4 times more Vitamin B6, 2.5 times more Vitamin B9, 871 times more Vitamin C, 25.5 times more Vitamin E and 15.2 times more Vitamin K than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Tomatoes in Juice with Salt:

• Hulled Hemp Seeds have 2 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus and 2.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.3 times more Calcium, 2.5 times more Iron, 5.5 times more Potassium, 794.9 times more Sodium and 660.2 times more Water than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Hulled Hemp Seeds have 5.6 times more Fat, 3.9 times more Saturated Fat, 72.5 times more Omega 3 and 8.2 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 13.8 times more Carbohydrate, 58.8 times more Sugars, 146.1 times more Fructose and 16.4 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Hulled Hemp Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.