Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Chia	13%	54%	33%

Macro Nutrients

	Oil Roasted Almonds	Chia	Recommended Dietary Allowance
Energy	29.7% 860kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	1580% 25.3g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	46% 59.7g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	128% 48.8g	38g per day for Men 19-50 years
Protein	53.7% 30g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	78.2% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Chia	Recommended Dietary Allowance
Calcium	41.2% 412mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	113% 475mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	174% 1219mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Chia per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil 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 Oil Roasted Almonds vs Chia:

• 5 ounces of Oil Roasted Almonds have 4.6 times more Vitamin B2 and 51.9 times more Vitamin E than Chia.
• While 5 oz of Dried Chia Seeds contain 6.7 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Chia:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Potassium than Chia.
• While 5 oz of Dried Chia Seeds contain 2.2 times more Calcium, 2.1 times more Iron, 1.8 times more Phosphorus, 13.5 times more Selenium and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds have 1.2 times more Energy, 1.8 times more Fat, 1.3 times more Saturated Fat, 2.3 times more Omega 6 and 1.3 times more Protein than Chia.
• While 5 oz of Dried Chia Seeds contain more Omega 3, 2.4 times more Carbohydrate and 3.3 times more Fiber than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3