Comparing Nutrients in 5 ounces Chia VS Acorns

Macros Ratio

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

Macro Nutrients

	Chia	Acorns	Recommended Dietary Allowance
Energy	23.8% 689kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	NA	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	44.4% 57.8g	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	128% 48.8g	NA	38g per day for Men 19-50 years
Protein	42% 23.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57.6% 0.75mg	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	17.4% 69.5μg	31% 123μg	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	2.5% 2.27mg	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	4.72% 0.71mg	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	89.4% 894mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	98% 0.88mg	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	137% 11mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	82.4% 1.9mg	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	174% 1219mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Acorns per 5 oz

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

Lets compare vitamin content per 5 ounces of Chia vs Acorns:

• 5 ounces of Chia have 5.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Acorns.
• While 5 oz of Raw Acorns contain 1.8 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Chia vs Acorns:

• 5 ounces of Chia have 15.4 times more Calcium, 1.5 times more Copper, 9.8 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 10.9 times more Phosphorus and 9 times more Zinc than Acorns.
• While 5 oz of Raw Acorns contain 1.3 times more Potassium than Dried Chia Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chia have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Omega 6 and 2.7 times more Protein than Acorns.
• Both Chia and Acorns offer comparable quantities of Saturated Fat and Carbohydrate per five ounces.