Comparing Nutrients in 300 calories Dried Breadnuts VS Chia

Weight per 300 calories

• Dried Breadnuts: 81.7g
• Chia: 61.7g

Dried Chia Seeds have 1.3 times more energy per unit of mass than Dried Breadnut Tree Seeds, which is very high in comparison to other foods. Dried Breadnuts having high energy density.

Which food has more nutrients per 300 calories - Dried Breadnuts or Chia?

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Chia	13%	54%	33%

Macro Nutrients

	Dried Breadnuts	Chia	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	6.42% 2.06g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	688% 11g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	20% 26g	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	32% 12g	56% 21.2g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Chia	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.04% 0.025mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	23% 92μg	7.56% 30.2μg	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	42.3% 38mg	1.1% 0.99mg	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	NA	2.06% 0.31mg	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

	Dried Breadnuts	Chia	Recommended Dietary Allowance
Calcium	7.7% 77mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	63.4% 0.57mg	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	47% 3.76mg	59.6% 4.77mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	49.2% 207mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	73% 1.7mg	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	20.8% 146mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	48.3% 1644mg	7.4% 251mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	0.66% 9.88mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Breadnuts vs Chia:

• Dried Breadnut Tree Seeds have 3.1 times more Vitamin B9 and 38.6 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 15.6 times more Vitamin B1 and 3.2 times more Vitamin B3 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Dried Chia Seeds have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried Breadnut Tree Seeds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Breadnuts vs Chia:

• Dried Breadnut Tree Seeds have 3.5 times more Copper and 6.5 times more Potassium than Dried Chia Seeds.
• While Dried Chia Seeds contain 5.1 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 6.8 times more Manganese, 3.6 times more Phosphorus, 21.9 times more Selenium and 1.8 times more Zinc than Dried Breadnut Tree Seeds.

Comparison of macro-nutrients per 300 calories:

• Dried Breadnut Tree Seeds have 2.5 times more Carbohydrate than Dried Chia Seeds.
• While Dried Chia Seeds contain 13.8 times more Fat, 5.5 times more Saturated Fat, 65 times more Omega 3, 6.4 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Dried Chia Seeds have similar amounts of Energy per 300 kcal.
• Both Dried Breadnut Tree Seeds as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.