Comparing Nutrients in 100 grams Hemp Seeds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Hemp Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	19% 553kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	627% 10g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	3.35% 0.57g	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	27.8% 36g	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	NA	38g per day for Men 19-50 years
Protein	56.4% 31.6g	89% 50g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	58.8% 0.76mg	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	57% 228μg	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	2.67% 2.4mg	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	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	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	7% 70mg	47.4% 474mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	130% 1.17mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	170% 716mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	93% 2.13mg	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	227% 1587mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	51.8% 1761mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Low Fat Cottonseed Flour per 100 g

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

Lets compare vitamin content per 100 grams of Hemp Seeds vs Low Fat Cottonseed Flour:

• 100 grams of Hemp Seeds have 2.3 times more Vitamin B3 than Low Fat Cottonseed Flour.
• While 100 g of Low Fat Glandless Cottonseed Flour contain 22 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 4.8 times more Vitamin C than Hulled Hemp Seeds.
• 100 grams of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Hulled Hemp Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hemp Seeds vs Low Fat Cottonseed Flour:

• 100 grams of Hemp Seeds have 1.4 times more Copper and 3.6 times more Manganese than Low Fat Cottonseed Flour.
• While 100 g of Low Fat Glandless Cottonseed Flour contain 6.8 times more Calcium, 1.6 times more Iron, 1.5 times more Potassium and 7 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Low Fat Cottonseed Flour contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hemp Seeds have 1.7 times more Energy, 34.6 times more Fat, 14.8 times more Saturated Fat, 5012 times more Omega 3 and 48.2 times more Omega 6 than Low Fat Cottonseed Flour.
• While 100 g of Low Fat Glandless Cottonseed Flour contain 4.2 times more Carbohydrate and 1.6 times more Protein than Hulled Hemp Seeds.
• 100 grams of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3