Hulled Hemp Seeds vs Raw Spinach

Food A

Hulled Hemp Seeds

nuts-seeds

Food B

Raw Spinach

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 553 — 23 — kcal
Protein 32
56%
2.9
5%
g
Total Fat 49 — 0.390 — g
Carbohydrate 8.7
7%
3.6
3%
g
Water 5.0 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.500
1%
28
31%
mg
Thiamin (B1) 1.3
106%
0.078
7%
mg
Riboflavin (B2) 0.285
22%
0.189
15%
mg
Niacin (B3) 9.2
57%
0.724
5%
mg
Pantothenic Acid (B5) — — 0.065
1%
mg
Vitamin B6 0.600
46%
0.195
15%
mg
Folate (DFE) 110
28%
194
49%
mcg
Vitamin B12 — — 0.000
0%
mcg
Choline — — 19
4%
mg
Vitamin A (RAE) 1.0
0%
469
52%
mcg
Vitamin E 0.800
5%
2.0
14%
mg
Vitamin D (D2+D3) — — 0.000
0%
mcg
Vitamin K — — 483
402%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 70
7%
99
10%
mg
Iron 8.0
99%
2.7
34%
mg
Magnesium 700
175%
79
20%
mg
Phosphorus 1650
236%
49
7%
mg
Potassium 1200
35%
558
16%
mg
Sodium 5.0 — 79 — mg
Zinc 9.9
90%
0.530
5%
mg
Copper 1.6
178%
0.130
14%
mg
Manganese 7.6
330%
0.897
39%
mg
Selenium — — 1.0
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 5.4 — 0.010 — g
Polyunsaturated Fat 38 — 0.165 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 4.0
11%
2.2
6%
g
Lactose — — 0.100 — g
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