Comparing Nutrients in 1 pound Chia VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Chia	Squash Seed Kernels	Recommended Dietary Allowance
Energy	76% 2204kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	5055% 81g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	553% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	0.94% 0.68g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	411% 156g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	134% 75g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Chia	Squash Seed Kernels	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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50% 0.65mg	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	65.8% 263μg	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	9.58% 8.6mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	286% 2862mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	677% 6.1mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	896% 20.6mg	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	799% 5593mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Squash Seed Kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Chia vs Squash Seed Kernels:

• 1 pound of Chia has 2.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 4.4 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Squash Seed Kernels provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Chia vs Squash Seed Kernels:

• 1 pound of Chia has 13.7 times more Calcium and 5.9 times more Selenium than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Dried Chia Seeds.
• Both Chia and Squash Seed Kernels contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 148.6 times more Omega 3, 3.9 times more Carbohydrate and 5.7 times more Fiber than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.6 times more Fat, 2.6 times more Saturated Fat, 3.5 times more Omega 6 and 1.8 times more Protein than Dried Chia Seeds.
• Both Chia and Squash Seed Kernels offer comparable quantities of Energy per one pound.