Comparing Nutrients in 1 pound Chia VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chia	Roasted Almonds	Recommended Dietary Allowance
Energy	76% 2204kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	5055% 81g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	411% 156g	130% 49.4g	38g per day for Men 19-50 years
Protein	134% 75g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	286% 2862mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 8.1 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7 times more Vitamin B2 and 47.8 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Chia Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Chia vs Roasted Almonds:

• Dried Chia Seeds have 2.4 times more Calcium, 2.1 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 27.6 times more Selenium, 5.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 1783 times more Omega 3, 2 times more Carbohydrate and 3.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 2.2 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Dried Chia Seeds as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.