Comparing Nutrients in 1 pound Chia VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Chia	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	76% 2204kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	5055% 81g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	125% 163g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	134% 75g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	286% 2862mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Flour per 1 lb

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

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

• 1 pound of Chia has 1.2 times more Vitamin B3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 5.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Chia has 5.5 times more Calcium, 1.4 times more Manganese, 1.2 times more Phosphorus and 6.1 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.9 times more Copper than Dried Chia Seeds.
• Both Chia and Sunflower Seed Flour contain similar levels of Iron, Magnesium, Selenium and Zinc per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 1.5 times more Energy, 19.1 times more Fat, 24.1 times more Saturated Fat, 8915 times more Omega 3, 6.7 times more Omega 6 and 6.6 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.9 times more Protein than Dried Chia Seeds.
• Both Chia and Sunflower Seed Flour offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3