Comparing Nutrients in 100 grams Hemp Seeds VS Linoleic Sunflower Oil

Macros Ratio

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

Macro Nutrients

	Hemp Seeds	Linoleic Sunflower 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	31.6% 10g	32g per day for Men 19-50 years
Omega 3	627% 10g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	234% 39.8g	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	0% 0g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	0% 0g	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	Linoleic Sunflower 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	274% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	7% 70mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	NA	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	0.38% 0.03mg	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	NA	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

Nutrient Comparison: Hemp Seeds VS Linoleic Sunflower Oil per 100 g

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

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

• 100 grams of Hemp Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Linoleic Sunflower Oil.
• While 100 g of Linoleic (less Than 60%) Sunflower Oil contain 51.4 times more Vitamin E than Hulled Hemp Seeds.
• Both Hemp Seeds and Linoleic Sunflower Oil provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Linoleic Sunflower Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Hulled Hemp Seeds as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Hemp Seeds vs Linoleic Sunflower Oil:

• 100 grams of Hemp Seeds have more Calcium, 265 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Linoleic Sunflower Oil.
• 100 grams of Linoleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hemp Seeds have 50.1 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Linoleic Sunflower Oil.
• While 100 g of Linoleic (less Than 60%) Sunflower Oil contain 1.6 times more Energy, 2.1 times more Fat, 2.2 times more Saturated Fat and 1.4 times more Omega 6 than Hulled Hemp Seeds.
• 100 grams of Linoleic Sunflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein