Comparing Nutrients in 5 ounces Roasted Almonds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chia	13%	54%	33%

Macro Nutrients

	Roasted Almonds	Chia	Recommended Dietary Allowance
Energy	29.2% 848kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1580% 25.3g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	46% 59.7g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	128% 48.8g	38g per day for Men 19-50 years
Protein	53% 29.7g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	78.2% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	17.4% 69.5μg	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	0% 0mg	2.5% 2.27mg	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	226% 34mg	4.72% 0.71mg	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

	Roasted Almonds	Chia	Recommended Dietary Allowance
Calcium	38% 380mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	146% 1.3mg	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	66% 5.3mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	113% 475mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	168% 3.86mg	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	95% 668mg	174% 1219mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chia per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Chia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Chia:

• 5 ounces of Roasted Almonds have 7 times more Vitamin B2 and 47.8 times more Vitamin E than Chia.
• While 5 oz of Dried Chia Seeds contain 8.1 times more Vitamin B1 and 2.4 times more Vitamin B3 than Dry Roasted Almonds.
• Both Roasted Almonds and Chia provide similar amounts of Vitamin B9 per five ounces.
• Both Dry Roasted Almonds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Chia:

• 5 ounces of Roasted Almonds have 1.8 times more Potassium than Chia.
• While 5 oz of Dried Chia Seeds contain 2.4 times more Calcium, 2.1 times more Iron, 1.8 times more Phosphorus, 27.6 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Chia contain similar levels of Copper, Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.2 times more Energy, 1.7 times more Fat, 1.2 times more Saturated Fat, 2.2 times more Omega 6 and 1.3 times more Protein than Chia.
• While 5 oz of Dried Chia Seeds contain 1783 times more Omega 3, 2 times more Carbohydrate and 3.2 times more Fiber than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3