Comparing Nutrients in 1 pound Chia VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chia	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76% 2204kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	100% 32g	32g per day for Men 19-50 years
Omega 3	5055% 81g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	411% 156g	127% 48g	38g per day for Men 19-50 years
Protein	134% 75g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Chia	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	286% 2862mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.19% 7g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 1.9 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 4.8 times more Vitamin B9 and 72.7 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Chia Seeds have 7.3 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Phosphorus and 1.4 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 220.1 times more Omega 3, 1.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 2.1 times more Saturated Fat and 5.9 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 1 lb.
• Both Dried Chia Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.