Comparing Nutrients in 1 pound Sunflower Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chia	13%	54%	33%

Macro Nutrients

	Sunflower Seeds	Chia	Recommended Dietary Allowance
Energy	91% 2649kcal	76% 2204kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	144% 139g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	47.2% 15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5055% 81g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	156% 26.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	147% 191g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	411% 156g	38g per day for Men 19-50 years
Protein	168% 94g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chia	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	NA	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	257% 1030μg	55.6% 222μg	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	7.06% 6.35mg	8.06% 7.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chia	Recommended Dietary Allowance
Calcium	35.4% 354mg	286% 2862mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	466% 4.2mg	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	298% 24mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	362% 1520mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	537% 12.4mg	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	428% 2994mg	557% 3901mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	189% 20.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.71% 26.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B9 and 70.3 times more Vitamin E than Dried Chia Seeds.
• Both Dried Sunflower Seed Kernels and Dried Chia Seeds have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Chia:

• Dried Sunflower Seed Kernels have 1.9 times more Copper and 1.6 times more Potassium than Dried Chia Seeds.
• While Dried Chia Seeds contain 8.1 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Chia Seeds have similar amounts of Magnesium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.7 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• While Dried Chia Seeds contain 297.2 times more Omega 3, 2.1 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.