Comparing Nutrients in 1 pound Dried Breadnuts VS Chia

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Chia	13%	54%	33%

Macro Nutrients

	Dried Breadnuts	Chia	Recommended Dietary Allowance
Energy	57.4% 1665kcal	76% 2204kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	144% 139g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	47.2% 15g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	5055% 81g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	156% 26.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	147% 191g	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	178% 67.6g	411% 156g	38g per day for Men 19-50 years
Protein	70% 39g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Chia	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	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	128% 513μg	55.6% 222μg	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	235% 211mg	8.06% 7.26mg	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	NA	15% 2.27mg	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

	Dried Breadnuts	Chia	Recommended Dietary Allowance
Calcium	42.6% 426mg	286% 2862mg	1000mg per day for Men 19-50 years
Copper	1237% 11mg	466% 4.2mg	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	261% 21mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	362% 1520mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	537% 12.4mg	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	115% 807mg	557% 3901mg	700mg per day for Men 19-50 years
Potassium	268% 9122mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	78.8% 8.66mg	189% 20.8mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Breadnuts vs Chia:

• Dried Breadnut Tree Seeds have 2.3 times more Vitamin B9 and 29.1 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 20.7 times more Vitamin B1 and 4.2 times more Vitamin B3 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Dried Chia Seeds have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Breadnut Tree Seeds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Breadnuts vs Chia:

• Dried Breadnut Tree Seeds have 2.7 times more Copper, 4.9 times more Potassium and 3.3 times more Sodium than Dried Chia Seeds.
• While Dried Chia Seeds contain 6.7 times more Calcium, 1.7 times more Iron, 2.9 times more Magnesium, 9 times more Manganese, 4.8 times more Phosphorus, 29.1 times more Selenium and 2.4 times more Zinc than Dried Breadnut Tree Seeds.

Comparison of macro-nutrients per 1 pound:

• Dried Breadnut Tree Seeds have 1.9 times more Carbohydrate than Dried Chia Seeds.
• While Dried Chia Seeds contain 1.3 times more Energy, 18.3 times more Fat, 7.3 times more Saturated Fat, 86.1 times more Omega 3, 8.5 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.