Comparing Nutrients in 5 ounces Chia VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Almonds	14%	72%	14%

Macro Nutrients

	Chia	Almonds	Recommended Dietary Allowance
Energy	23.8% 689kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	128% 48.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	42% 23.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Chia	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	15.6% 62.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Almonds	Recommended Dietary Allowance
Calcium	89.4% 894mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 3 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin C than Almonds.
• While Almonds contain 6.7 times more Vitamin B2 and 51.3 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Chia Seeds as well as Almonds have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chia vs Almonds:

• Dried Chia Seeds have 2.3 times more Calcium, 2.1 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 13.5 times more Selenium, 16 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Almonds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Chia Seeds have 5943.3 times more Omega 3, 2 times more Carbohydrate and 2.8 times more Fiber than Almonds.
• While Almonds contain 1.6 times more Fat, 2.1 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Almonds have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Dried Chia Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.