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hemp - Uses - Food - Nutrition
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| + Typical nutritional analysis of shelled hempseed | |
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| Calories/100 g | 567 |
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| Protein (Nx5.46) | 30.6% |
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| Fat | 47.2% |
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| Saturated fat | 5.2% |
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| Monounsaturated fat | 5.8% |
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| Polyunsaturated fat | 36.2% |
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| Carbohydrate | 10.9% |
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| (Omega-9) | 5.8% |
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| (Omega-6) | 27.56% |
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| (Omega-3) | 8.68% |
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| Cholesterol | 0.0% |
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| Total dietary fiber | 6.0% |
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| Vitamin A (B-Carotene) | 4 IU/100 g |
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| Thiamine (Vit B1) | 1.38 mg/100 g |
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| Riboflavin (Vit B2) | 0.33 mg/100 g |
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| Vitamin B6 | 0.12 mg/100 g |
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| Vitamin C | 1.0 mg/100 g |
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| Vitamin D | 2277.5 IU/100 g |
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| Vitamin E | 8.96 IU/100 g |
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| Sodium | 9.0 mg/100 g |
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| Calcium | 74.0 mg/100 g |
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| Iron | 4.7 mg/100 g |
| } |
30–35% of the weight of hempseed is oil containing 80% of the unsaturated essential fatty acids (EFAs), linoleic acid (LA, 55%) and alpha-linolenic acid (ALA, 21–25%). These are not manufactured by the human body and must be supplied by food. The proportions of linoleic acid and alpha-linolenic acid in hempseed oil are perfectly balanced to meet human requirements for EFAs, including gamma-linoleic acid (GLA). Unlike flax oil and others, hempseed oil can be used continuously without developing a deficiency or other imbalance of EFAs. Unfortunately this high unsaturated fat makes the oil rancid quickly, unless it is stored in dark coloured bottles or mixed with chemical preservatives. This makes hemp oil difficult to transport or store. The high unsaturated fat content also makes the oil unsuitable for frying. This severely limits hemp oil's potential on the food market, although some marketing potential exists as a nutritional supplement. 1
Hemp seed also contains 20% complete and highly-digestible protein, 1 1/3 as edestin protein and 2/3 as albumins. Its high quality amino acid composition is closer to "complete" sources of proteins (meat, milk, eggs) than all other oil seeds except soy. 1
The ALA contained in plant seed oils by itself is sufficient for nutrition, as the human body is capable of converting it into other fatty acids. But this conversion process is inefficient, and the broader spectrum of omega-3 fatty acids obtained from oily fish is easier for the body to immediately use. See Oily fish#Oils from fish or plants as a source of Omega-3 fatty acids.