Comparing Nutrients in 500 calories Chia VS Acorns

Weight per 500 calories

• Chia: 103g
• Acorns: 129g

Chia has 1.3 times more energy per 100g than Acorns. It has very high energy density when compared to other foods. Raw Acorns having high energy density.

Discover which food has more nutrients per 500 calories - Chia or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Acorns	6%	53%	41%

Macro Nutrients

	Chia	Acorns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	1146% 18.3g	NA	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	35% 5.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	40.5% 52.6g	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	93% 35.4g	NA	38g per day for Men 19-50 years
Protein	30.4% 17g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Chia	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.17mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	52.5% 0.68mg	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	12.6% 50.4μg	28% 112μg	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	1.83% 1.65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.43% 0.51mg	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	Acorns	Recommended Dietary Allowance
Calcium	65% 649mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	89% 0.8mg	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	99% 7.94mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	75% 1.73mg	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	126% 885mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.97% 36g	3700g per day for Men 19-50 years

Chia VS Acorns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chia or Acorns?

Lets compare vitamin content per 500 calories of Chia vs Acorns:

• 500 calories of Chia have 4.4 times more Vitamin B1 and 3.8 times more Vitamin B3 than Acorns.
• While 500 kcal of Raw Acorns contain 2.2 times more Vitamin B9 than Dried Chia Seeds.
• Both Chia and Acorns provide similar amounts of Vitamin B2 per 500 calories.
• Both Dried Chia Seeds as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Chia vs Acorns:

• 500 calories of Chia have 12.3 times more Calcium, 7.8 times more Iron, 4.3 times more Magnesium, 1.6 times more Manganese, 8.7 times more Phosphorus and 7.2 times more Zinc than Acorns.
• While 500 kcal of Raw Acorns contain 1.7 times more Potassium than Dried Chia Seeds.
• Both Chia and Acorns contain similar levels of Copper per 500 calories.
• 500 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chia have 2.1 times more Protein than Acorns.
• Both Chia and Acorns offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 500 calories.