Comparing Nutrients in 1 kilogram 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	168% 4860kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	11144% 178g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	905% 344g	261% 99g	38g per day for Men 19-50 years
Protein	295% 165g	382% 214g	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	517% 6.2mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.5% 1.15mg	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	123% 490μg	123% 490μg	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	17.8% 16mg	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	33.3% 5mg	1583% 238mg	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	631% 6310mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	1141% 10.3mg	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	965% 77.2mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	798% 18.4mg	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	1229% 8600mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.57% 58g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dried Chia Seeds as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dried Chia Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.