Comparing Nutrients in 1 pound Chia VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Chia	Hemp Seeds	Recommended Dietary Allowance
Energy	76% 2204kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	228% 221g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	5055% 81g	2842% 45.5g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	733% 125g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	30.3% 39.3g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	1.94% 1.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	411% 156g	47.7% 18g	38g per day for Men 19-50 years
Protein	134% 75g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Chia	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	482% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	209% 2.72mg	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	125% 499μg	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	2.5% 2.27mg	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	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Hemp Seeds	Recommended Dietary Allowance
Calcium	286% 2862mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	806% 7.26mg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	756% 3175mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	1499% 34.5mg	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	1069% 7484mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	160% 5443mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	408% 45mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Hemp Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Chia vs Hemp Seeds:

• 1 lb of Hulled Hemp Seeds contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B9 and 1.6 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Hemp Seeds provide similar amounts of Vitamin B3 per one pound.
• Both Dried Chia Seeds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Chia vs Hemp Seeds:

• 1 pound of Chia has 9 times more Calcium and 2.1 times more Selenium than Hemp Seeds.
• While 1 lb of Hulled Hemp Seeds contains 1.7 times more Copper, 2.1 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 2.9 times more Potassium and 2.2 times more Zinc than Dried Chia Seeds.
• Both Chia and Hemp Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 1.8 times more Omega 3, 4.9 times more Carbohydrate and 8.6 times more Fiber than Hemp Seeds.
• While 1 lb of Hulled Hemp Seeds contains 1.6 times more Fat, 1.4 times more Saturated Fat, 4.7 times more Omega 6 and 1.9 times more Protein than Dried Chia Seeds.
• Both Chia and Hemp Seeds offer comparable quantities of Energy per one pound.