Hulled Hemp Seeds vs Dried Pumpkin and Squash Seed Kernels
All values per 100g · % RDA for adult male 19–30
Macronutrients
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Energy | 553 | — | 559 | — | kcal |
| Protein | 32 | 56% | 30 | 54% | g |
| Total Fat | 49 | — | 49 | — | g |
| Carbohydrate | 8.7 | 7% | 11 | 8% | g |
| Water | 5.0 | — | 5.2 | — | g |
Vitamins
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Vitamin C | 0.500 | 1% | 1.9 | 2% | mg |
| Thiamin (B1) | 1.3 | 106% | 0.273 | 23% | mg |
| Riboflavin (B2) | 0.285 | 22% | 0.153 | 12% | mg |
| Niacin (B3) | 9.2 | 57% | 5.0 | 31% | mg |
| Pantothenic Acid (B5) | — | — | 0.750 | 15% | mg |
| Vitamin B6 | 0.600 | 46% | 0.143 | 11% | mg |
| Folate (DFE) | 110 | 28% | 58 | 14% | mcg |
| Vitamin B12 | — | — | 0.000 | 0% | mcg |
| Choline | — | — | 63 | 11% | mg |
| Vitamin A (RAE) | 1.0 | 0% | 1.0 | 0% | mcg |
| Vitamin E | 0.800 | 5% | 2.2 | 15% | mg |
| Vitamin D (D2+D3) | — | — | 0.000 | 0% | mcg |
| Vitamin K | — | — | 7.3 | 6% | mcg |
Minerals
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Calcium | 70 | 7% | 46 | 5% | mg |
| Iron | 8.0 | 99% | 8.8 | 110% | mg |
| Magnesium | 700 | 175% | 592 | 148% | mg |
| Phosphorus | 1650 | 236% | 1233 | 176% | mg |
| Potassium | 1200 | 35% | 809 | 24% | mg |
| Sodium | 5.0 | — | 7.0 | — | mg |
| Zinc | 9.9 | 90% | 7.8 | 71% | mg |
| Copper | 1.6 | 178% | 1.3 | 149% | mg |
| Manganese | 7.6 | 330% | 4.5 | 198% | mg |
| Selenium | — | — | 9.4 | 17% | mcg |
Fats
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Saturated Fat | 0.000 | — | 0.064 | — | g |
| Monounsaturated Fat | 5.4 | — | 16 | — | g |
| Polyunsaturated Fat | 38 | — | 21 | — | g |
| Cholesterol | 0.000 | — | 0.000 | — | mg |
Carbohydrates & Fiber
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Dietary Fiber | 4.0 | 11% | 6.0 | 16% | g |
| Lactose | — | — | 0.000 | — | g |