Comparing Nutrients in 14 ounces Chia VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66.5% 1929kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 167g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	359% 137g	116% 44g	38g per day for Men 19-50 years
Protein	117% 65.6g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted Sunflower Seeds	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	245% 3.2mg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	250% 2504mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	572% 315μg	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 5.8 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 4.8 times more Vitamin B9 and 52.2 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 14 oz.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Chia vs Roasted Sunflower Seeds:

• Dried Chia Seeds have 9 times more Calcium, 2 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds have 258.4 times more Omega 3, 1.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 1.6 times more Saturated Fat and 5.6 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 14 oz.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.