Comparing Nutrients in 1 pound Chia VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Chia	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	76% 2204kcal	89.8% 2604kcal	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	121% 38.8g	32g per day for Men 19-50 years
Omega 3	5055% 81g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	411% 156g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	134% 75g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted Squash Seed Kernels	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	286% 2862mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	643% 5.8mg	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	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	885% 20.4mg	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	761% 5325mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	105% 3574mg	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	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Roasted Squash Seed Kernels per 1 lb

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

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

• 1 pound of Chia has 8.9 times more Vitamin B1 and 2 times more Vitamin B3 than Roasted Squash Seed Kernels.
• Both Chia and Roasted Squash Seed Kernels provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per one pound.
• 1 pound of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Chia has 12.1 times more Calcium and 5.9 times more Selenium than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Dried Chia Seeds.
• Both Chia and Roasted Squash Seed Kernels contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 160.6 times more Omega 3, 2.9 times more Carbohydrate and 5.3 times more Fiber than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 1.6 times more Fat, 2.6 times more Saturated Fat, 3.4 times more Omega 6 and 1.8 times more Protein than Dried Chia Seeds.
• Both Chia and Roasted Squash Seed Kernels offer comparable quantities of Energy per one pound.