Comparing Nutrients in 1 kilogram Sunflower Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chia	13%	54%	33%

Macro Nutrients

	Sunflower Seeds	Chia	Recommended Dietary Allowance
Energy	201% 5840kcal	168% 4860kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	317% 307g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	104% 33.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	11144% 178g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	343% 58.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	324% 421g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	905% 344g	38g per day for Men 19-50 years
Protein	371% 208g	295% 165g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chia	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	517% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	552% 88.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	NA	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	568% 2270μg	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	15.6% 14mg	17.8% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chia	Recommended Dietary Allowance
Calcium	78% 780mg	631% 6310mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1027% 9.24mg	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	656% 52.5mg	965% 77.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	798% 3350mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1184% 27.2mg	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	943% 6600mg	1229% 8600mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1004% 552μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	416% 45.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Chia per 1 kg

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

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

• 1 kilogram of Sunflower Seeds has 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B9 and 70.3 times more Vitamin E than Chia.
• Both Sunflower Seeds and Chia provide similar amounts of Vitamin B3 per one kilogram.
• Both Dried Sunflower Seed Kernels as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Chia:

• 1 kilogram of Sunflower Seeds has 1.9 times more Copper and 1.6 times more Potassium than Chia.
• While 1 kg of Dried Chia Seeds contains 8.1 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese and 1.3 times more Phosphorus than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Chia contain similar levels of Magnesium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.2 times more Energy, 1.7 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Protein than Chia.
• While 1 kg of Dried Chia Seeds contains 297.2 times more Omega 3, 2.1 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.