Comparing Nutrients in 100 grams Hemp Seeds VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Hemp Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	19% 553kcal	19.5% 565kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	21% 6.72g	32g per day for Men 19-50 years
Omega 3	627% 10g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	121% 20.7g	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	19.8% 25.7g	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	37% 14g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Roasted Sesame Seeds	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	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	61.7% 0.8mg	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	24.5% 98μg	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	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	99% 989mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	274% 2.47mg	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	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	84.8% 356mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	109% 2.5mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	65% 7.16mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Roasted Sesame Seeds per 100 g

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

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

• 100 grams of Hemp Seeds have 1.6 times more Vitamin B1 and 2 times more Vitamin B3 than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 1.3 times more Vitamin B6 than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• Both Hulled Hemp Seeds as well as Roasted Whole Sesame Seeds 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 Sesame Seeds:

• 100 grams of Hemp Seeds have 2 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 14.1 times more Calcium, 1.5 times more Copper, 1.9 times more Iron and 1.3 times more Selenium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hemp Seeds have 27.6 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Protein than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 1.5 times more Saturated Fat, 3 times more Carbohydrate and 3.5 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Roasted Sesame Seeds offer comparable quantities of Energy and Fat per 100 grams.