Comparing Nutrients in 14 ounces Chia VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chia	Blanched Almonds	Recommended Dietary Allowance
Energy	66.5% 1929kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 167g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	359% 137g	103% 39.3g	38g per day for Men 19-50 years
Protein	117% 65.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Chia	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.46mg	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	48.6% 194μg	48.6% 194μg	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	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Blanched Almonds	Recommended Dietary Allowance
Calcium	250% 2504mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	453% 4.08mg	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	383% 30.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	317% 7.3mg	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	488% 3413mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chia vs Blanched Almonds:

• Dried Chia Seeds have 3.2 times more Vitamin B1, 2.5 times more Vitamin B3 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Vitamin B2 and 47.5 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Chia Seeds as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Chia vs Blanched Almonds:

• Dried Chia Seeds have 2.7 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 17.3 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Blanched Almonds have similar amounts of Copper and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds have 4457.5 times more Omega 3, 2.3 times more Carbohydrate and 3.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 2.1 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Blanched Almonds have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dried Chia Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.