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Comparing Nutrients in 100 grams Hemp SeedsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Hemp Seeds
21%
73%
6%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

19%553kcal
Energy
3.17%92kcal
553 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
50.3%48.8g
Fat
0.15%0.15g
48.8 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14.4%4.6g
Saturated Fat
0.13%0.04g
4.6 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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627%10g
Omega 3
0.94%0.015g
10 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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162%27.5g
Omega 6
0.29%0.049g
27.5 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
6.67%8.67g
Carbohydrate
16.2%21g
8.67 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.07%1.5g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.43%0.31g
Fructose
0.5%0.36g
≤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]
0.31 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.2g
Glucose
%0.63g
0.2 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.85g
Sucrose
%0.4g
0.85 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
10.5%4g
Fiber
5.53%2.1g
4 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
56.4%31.6g
Protein
3.75%2.1g
31.6 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
1 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
106%1.28mg
Vitamin B1
4%0.048mg
Thiamine
1.28 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.29 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
57.5%9.2mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
9.2 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
7.66%0.38mg
Pantothenic acid
NA mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
46%0.6mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.6 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
27.5%110μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
110 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.56%0.5mg
Vitamin C
14%12.6mg
Ascorbic acid
0.5 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
5.33%0.8mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.8 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.9%5.9μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
5.9 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7%70mg
Calcium
1%10mg
70 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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178%1.6mg
Copper
14%0.13mg
1.6 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
99%7.95mg
Iron
8%0.64mg
7.95 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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167%700mg
Magnesium
6.43%27mg
700 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
330%7.6mg
Manganese
8.2%0.19mg
7.6 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
236%1650mg
Phosphorus
10.7%75mg
1650 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
35.3%1200mg
Potassium
16%544mg
1200 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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47%26μg
Selenium
0.91%0.5μg
26 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.33%5mg
Sodium
0.47%7mg
5 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
90%9.9mg
Zinc
3.2%0.35mg
9.9 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.96g
Water
2.04%75.4g
4.96 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Hemp Seeds vs Baked White Potatoes:
Comparing minerals per 100 grams for Hemp Seeds vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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