Comparing Nutrients in 100 grams Hemp Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Hemp Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	19% 553kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	627% 10g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.67% 8.67g	25% 32.7g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	6.9% 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	0.43% 0.31g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.85g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	19.7% 0.26mg	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	27.5% 110μg	17.3% 69μg	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	0.56% 0.5mg	0% 0mg	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	5.33% 0.8mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	7% 70mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	247% 2.22mg	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	99% 7.95mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	36% 0.83mg	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	236% 1650mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Roasted Cashews per 100 g

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

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

• 100 grams of Hemp Seeds have 6.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 5.9 times more Vitamin K than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Cashews provide similar amounts of Vitamin E per 100 grams.
• Both Hulled Hemp Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hemp Seeds vs Roasted Cashews:

• 100 grams of Hemp Seeds have 1.6 times more Calcium, 1.3 times more Iron, 2.7 times more Magnesium, 9.2 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Selenium and 1.8 times more Zinc than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.4 times more Copper than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hemp Seeds have 62.3 times more Omega 3, 3.6 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2 times more Saturated Fat, 3.8 times more Carbohydrate and 3.3 times more Sugars than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Cashews offer comparable quantities of Energy and Fat per 100 grams.