Comparing Nutrients in 100 grams Hemp Seeds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Hemp Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	19% 553kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	627% 10g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	115% 19.6g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	1.78% 1.3g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 1.14g	g per day for Men 19-50 years
Fiber	10.5% 4g	17% 6.5g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Squash Seed Kernels	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	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	7.7% 0.1mg	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	14.3% 57μg	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% 1.8mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	7% 70mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	142% 1.28mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	195% 4.5mg	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	168% 1174mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	69.5% 7.64mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.055% 2.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hemp Seeds vs Roasted Squash Seed Kernels:

• Hulled Hemp Seeds have 18.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Vitamin C than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hemp Seeds vs Roasted Squash Seed Kernels:

• Hulled Hemp Seeds have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Sodium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Hulled Hemp Seeds have 90.3 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Sugars and Protein per 100 g.
• Both Hulled Hemp Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.