Comparing Nutrients in 14 ounces Chia VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	66.5% 1929kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 167g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	359% 137g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	117% 65.6g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	168% 2.2mg	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	235% 941μg	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	12% 10.7mg	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	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	250% 2504mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	704% 6.34mg	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	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	358% 8.23mg	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	378% 2643mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.067% 2.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chia vs Sunflower Seed Butter:

• Dried Chia Seeds have 11.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4.8 times more Vitamin B9, 1.7 times more Vitamin C and 45.8 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Sunflower Seed Butter no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Chia vs Sunflower Seed Butter:

• Dried Chia Seeds have 9.9 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Copper, 1.4 times more Potassium and 1.9 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Sunflower Seed Butter no Salt have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds have 356.6 times more Omega 3, 1.8 times more Carbohydrate and 6 times more Fiber than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Saturated Fat and 1.7 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Sunflower Seed Butter no Salt have similar amounts of Protein per 14 oz.
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.