Comparing Nutrients in 500 calories Chia VS Hemp Seeds

Weight per 500 calories

• Chia: 103g
• Hemp Seeds: 90g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Chia	Hemp Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	1146% 18.3g	566% 9.06g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	146% 25g	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	6.03% 7.84g	130g per day for Men 19-50 years
Sugars	NA	1.87% 1.36g	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	0.39% 0.28g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	93% 35.4g	9.5% 3.6g	38g per day for Men 19-50 years
Protein	30.4% 17g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Chia	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.1% 0.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.7% 0.54mg	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	25% 99μg	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	0.5% 0.45mg	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	3.43% 0.51mg	4.82% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.45% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Hemp Seeds	Recommended Dietary Allowance
Calcium	65% 649mg	6.33% 63.3mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	161% 1.45mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	151% 633mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	299% 6.87mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	32% 1085mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	0.3% 4.52mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	81.4% 8.95mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.12% 4.5g	3700g per day for Men 19-50 years

Chia VS Hemp Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Chia vs Hemp Seeds:

• 500 kcal of Hulled Hemp Seeds contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B9 than Dried Chia Seeds.
• Both Chia and Hemp Seeds provide similar amounts of Vitamin B3 per 500 calories.
• Both Dried Chia Seeds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Chia vs Hemp Seeds:

• 500 calories of Chia have 10.3 times more Calcium and 2.4 times more Selenium than Hemp Seeds.
• While 500 kcal of Hulled Hemp Seeds contain 1.5 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Dried Chia Seeds.
• Both Chia and Hemp Seeds contain similar levels of Iron per 500 calories.
• 500 calories of Hemp Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chia have 2 times more Omega 3, 5.5 times more Carbohydrate and 9.8 times more Fiber than Hemp Seeds.
• While 500 kcal of Hulled Hemp Seeds contain 1.4 times more Fat, 4.1 times more Omega 6 and 1.7 times more Protein than Dried Chia Seeds.
• Both Chia and Hemp Seeds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Hemp Seeds provide inadequate amounts of Carbohydrate and Fiber