Comparing Nutrients in 100 grams Oil Roasted Almonds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Oil Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	627% 10g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	6.67% 8.67g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	2.07% 1.5g	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% 0g	0.43% 0.31g	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	% 0.04g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.85g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	38% 21.2g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	46% 0.6mg	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	6.75% 27μg	27.5% 110μg	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% 0mg	0.56% 0.5mg	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	173% 26mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Hemp Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	178% 1.6mg	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	46% 3.68mg	99% 7.95mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	330% 7.6mg	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	66.6% 466mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Hemp Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Hemp Seeds:

• 100 grams of Oil Roasted Almonds have 2.7 times more Vitamin B2 and 32.5 times more Vitamin E than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain 13.9 times more Vitamin B1, 2.5 times more Vitamin B3, 5.1 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Hemp Seeds:

• 100 grams of Oil Roasted Almonds have 4.2 times more Calcium than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain 1.7 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Selenium and 3.2 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 2 times more Carbohydrate, 3 times more Sugars and 2.6 times more Fiber than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hemp Seeds offer comparable quantities of Energy, Fat and Saturated Fat per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3