Comparing Nutrients in 1 pound Chia VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	76% 2204kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	5055% 81g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	411% 156g	68% 26g	38g per day for Men 19-50 years
Protein	134% 75g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	692% 104mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	286% 2862mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	805% 7.24mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	861% 474μg	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	202% 22mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Chia vs Sunflower Seed Butter:

• 1 pound of Chia has 11.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 4.8 times more Vitamin B9, 1.7 times more Vitamin C and 45.8 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Chia vs Sunflower Seed Butter:

• 1 pound of Chia has 9.9 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Copper, 1.4 times more Potassium and 1.9 times more Selenium than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 356.6 times more Omega 3, 1.8 times more Carbohydrate and 6 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Saturated Fat and 1.7 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter offer comparable quantities of Protein per one pound.