Comparing Nutrients in 1 pound Chia VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Chia	Dried Acorns	Recommended Dietary Allowance
Energy	76% 2204kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	5055% 81g	NA	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	187% 243g	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	411% 156g	NA	38g per day for Men 19-50 years
Protein	134% 75g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Dried Acorns	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	242% 3.15mg	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	55.6% 222μg	130% 522μg	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	8.06% 7.26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	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	Dried Acorns	Recommended Dietary Allowance
Calcium	286% 2862mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	412% 3.7mg	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	438% 35mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	269% 6.2mg	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	557% 3901mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Dried Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Chia versus 1 lb of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Chia has 4.2 times more Vitamin B1 and 3.7 times more Vitamin B3 than Dried Acorns.
• While 1 lb of Dried Acorns contains 2.3 times more Vitamin B9 than Dried Chia Seeds.
• Both Chia and Dried Acorns provide similar amounts of Vitamin B2 per one pound.
• Both Dried Chia Seeds as well as Dried Acorns have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Chia vs Dried Acorns:

• 1 pound of Chia has 11.7 times more Calcium, 7.4 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 8.3 times more Phosphorus and 6.8 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.7 times more Potassium than Dried Chia Seeds.
• Both Chia and Dried Acorns contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 2 times more Protein than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.3 times more Carbohydrate than Dried Chia Seeds.
• Both Chia and Dried Acorns offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per one pound.