Comparing Nutrients in 1 pound Chia VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76% 2204kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	5055% 81g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	134% 75g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted Sunflower Seeds	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	281% 3.65mg	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	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	286% 2862mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	654% 360μg	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	218% 24mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 5.8 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 4.8 times more Vitamin B9 and 52.2 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 1 lb.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Chia vs Roasted Sunflower Seeds:

• Dried Chia Seeds have 9 times more Calcium, 2 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 258.4 times more Omega 3, 1.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 1.6 times more Saturated Fat and 5.6 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 1 lb.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.