Comparing Nutrients in 1 kilogram 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	168% 4860kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	11144% 178g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	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	292% 111g	38g per day for Men 19-50 years
Protein	295% 165g	345% 193g	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	517% 6.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	618% 8.04mg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	631% 6310mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.