Comparing Nutrients in 1 pound Chia VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chia	Dried Beechnuts	Recommended Dietary Allowance
Energy	76% 2204kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	81% 26g	32g per day for Men 19-50 years
Omega 3	5055% 81g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	117% 152g	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	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Chia	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	286% 2862mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	136% 4613mg	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	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Chia has 2 times more Vitamin B1 and 10.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 9.7 times more Vitamin C than Dried Chia Seeds.
• 1 pound of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Chia vs Dried Beechnuts:

• 1 pound of Chia has 631 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, more Magnesium, 2 times more Manganese, more Phosphorus and 12.7 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.5 times more Potassium and 2.4 times more Sodium than Dried Chia Seeds.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 10.5 times more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Dried Beechnuts offer comparable quantities of Energy per one pound.