Comparing Nutrients in 14 ounces Chia VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chia	Sunflower Seeds	Recommended Dietary Allowance
Energy	66.5% 1929kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 167g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	359% 137g	90% 34g	38g per day for Men 19-50 years
Protein	117% 65.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	250% 2504mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B9 and 70.3 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Dried Chia Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Chia vs Sunflower Seeds:

• Dried Chia Seeds have 8.1 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper and 1.6 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds have 297.2 times more Omega 3, 2.1 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Dried Chia Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.