Comparing Nutrients in 1 pound Chia VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Almonds	14%	72%	14%

Macro Nutrients

	Chia	Almonds	Recommended Dietary Allowance
Energy	76% 2204kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	5055% 81g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	411% 156g	149% 56.7g	38g per day for Men 19-50 years
Protein	134% 75g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Chia	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	50% 200μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Almonds	Recommended Dietary Allowance
Calcium	286% 2862mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chia vs Almonds:

• Dried Chia Seeds have 3 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin C than Almonds.
• While Almonds contain 6.7 times more Vitamin B2 and 51.3 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Chia Seeds as well as Almonds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Chia vs Almonds:

• Dried Chia Seeds have 2.3 times more Calcium, 2.1 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 13.5 times more Selenium, 16 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 5943.3 times more Omega 3, 2 times more Carbohydrate and 2.8 times more Fiber than Almonds.
• While Almonds contain 1.6 times more Fat, 2.1 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Almonds have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Dried Chia Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.