Comparing Nutrients in 1 kilogram Chia VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Chia	Breadfruit Seeds	Recommended Dietary Allowance
Energy	168% 4860kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	11144% 178g	429% 6.87g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	225% 292g	130g per day for Men 19-50 years
Sugars	NA	NA	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	905% 344g	137% 52g	38g per day for Men 19-50 years
Protein	295% 165g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Chia	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	517% 6.2mg	402% 4.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	27.4% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	175% 8.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	246% 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	123% 490μg	133% 530μg	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	73.3% 66mg	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	NA	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	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	631% 6310mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	1276% 11.5mg	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	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	61.7% 1.42mg	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	250% 1750mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	277% 9410mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	82% 9mg	11mg per day for Men 19-50 years
Water	1.57% 58g	15.2% 563g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Breadfruit Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Chia versus 1 kg of Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chia vs Breadfruit Seeds:

• 1 kilogram of Chia has 1.3 times more Vitamin B1 and 20.2 times more Vitamin B3 than Breadfruit Seeds.
• While 1 kg of Raw Breadfruit Seeds contains 1.8 times more Vitamin B2 and 4.1 times more Vitamin C than Dried Chia Seeds.
• Both Chia and Breadfruit Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Chia vs Breadfruit Seeds:

• 1 kilogram of Chia has 17.5 times more Calcium, 2.1 times more Iron, 6.2 times more Magnesium, 19.2 times more Manganese, 4.9 times more Phosphorus and 5.1 times more Zinc than Breadfruit Seeds.
• While 1 kg of Raw Breadfruit Seeds contains 2.3 times more Potassium than Dried Chia Seeds.
• Both Chia and Breadfruit Seeds contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chia has 2.5 times more Energy, 5.5 times more Fat, 2.2 times more Saturated Fat, 26 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 2.2 times more Protein than Breadfruit Seeds.