Comparing Nutrients in 1 kilogram 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	168% 4860kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	11144% 178g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	% 105g	g per day for Men 19-50 years
Fiber	905% 344g	150% 57g	38g per day for Men 19-50 years
Protein	295% 165g	309% 173g	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	517% 6.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	423% 5.5mg	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	593% 2370μg	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	30% 27mg	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	1526% 229mg	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	631% 6310mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	1774% 16mg	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	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	901% 20.7mg	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	951% 6660mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chia vs Sunflower Seed Butter:

• 1 kilogram of Chia has 11.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 kg of 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 Chia and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Chia vs Sunflower Seed Butter:

• 1 kilogram of Chia has 9.9 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Sunflower Seed Butter.
• While 1 kg of 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 Chia and Sunflower Seed Butter contain similar levels of Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chia has 356.6 times more Omega 3, 1.8 times more Carbohydrate and 6 times more Fiber than Sunflower Seed Butter.
• While 1 kg of 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 Chia and Sunflower Seed Butter offer comparable quantities of Protein per one kilogram.