Comparing Nutrients in 100 grams Hemp Seeds VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	19% 553kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	627% 10g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	90% 15.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.67% 8.67g	0% 0g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	0% 0mg	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	46% 0.6mg	0% 0mg	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	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	0.56% 0.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Mustard Oil	Recommended Dietary Allowance
Calcium	7% 70mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0% 0g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Hemp Seeds vs Mustard Oil:

• Hulled Hemp Seeds have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Mustard Oil.

Comparison of macro-nutrients per 100 grams:

• Hulled Hemp Seeds have 1.7 times more Omega 3, 1.8 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 1.6 times more Energy, 2.1 times more Fat and 2.5 times more Saturated Fat than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 100 g.