Comparing Nutrients in 5 ounces Dried Beechnuts VS Chia

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Chia	13%	54%	33%

Macro Nutrients

	Dried Beechnuts	Chia	Recommended Dietary Allowance
Energy	28% 816kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	1580% 25.3g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	46% 59.7g	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	NA	128% 48.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	78.2% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	2.5% 2.27mg	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	NA	4.72% 0.71mg	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 Beechnuts	Chia	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	113% 475mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	174% 1219mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Chia per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Chia:

• 5 ounces of Dried Beechnuts have 2.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 9.7 times more Vitamin C than Chia.
• While 5 oz of Dried Chia Seeds contain 2 times more Vitamin B1 and 10.1 times more Vitamin B3 than Dried Beechnuts.
• 5 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Chia:

• 5 ounces of Dried Beechnuts have 2.5 times more Potassium and 2.4 times more Sodium than Chia.
• While 5 oz of Dried Chia Seeds contain 631 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, more Magnesium, 2 times more Manganese, more Phosphorus and 12.7 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.6 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Chia.
• While 5 oz of Dried Chia Seeds contain 10.5 times more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Chia offer comparable quantities of Energy per five ounces.