Comparing Nutrients in 1 kilogram Chia VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Chia	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	168% 4860kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	11144% 178g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	276% 358g	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	858% 481g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	517% 6.2mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	631% 6310mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	1.57% 58g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Flour per 1 kg

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

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

• 1 kilogram of Chia has 1.2 times more Vitamin B3 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 5.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Chia has 5.5 times more Calcium, 1.4 times more Manganese, 1.2 times more Phosphorus and 6.1 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.9 times more Copper than Dried Chia Seeds.
• Both Chia and Sunflower Seed Flour contain similar levels of Iron, Magnesium, Selenium and Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chia has 1.5 times more Energy, 19.1 times more Fat, 24.1 times more Saturated Fat, 8915 times more Omega 3, 6.7 times more Omega 6 and 6.6 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.9 times more Protein than Dried Chia Seeds.
• Both Chia and Sunflower Seed Flour offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3