Comparing Nutrients in 5 ounces Chia VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Chia	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	23.8% 689kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	178% 30.3g	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	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	42% 23.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Chia	Whole Sesame Seeds	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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86% 1.1mg	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	34.4% 137μg	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	2.36% 0.35mg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	89.4% 894mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	643% 5.8mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	152% 3.5mg	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	127% 892mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Whole Sesame Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Chia vs Whole Sesame Seeds:

• 5 ounces of Chia have 2 times more Vitamin B3 and 2 times more Vitamin E than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B9 than Dried Chia Seeds.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin E
• Both Dried Chia Seeds as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Chia vs Whole Sesame Seeds:

• 5 ounces of Chia have 1.4 times more Phosphorus and 1.6 times more Selenium than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.5 times more Calcium, 4.4 times more Copper, 1.9 times more Iron and 1.7 times more Zinc than Dried Chia Seeds.
• Both Chia and Whole Sesame Seeds contain similar levels of Magnesium, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chia have 47.4 times more Omega 3, 1.8 times more Carbohydrate and 2.9 times more Fiber than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.6 times more Fat, 2.1 times more Saturated Fat and 3.7 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Whole Sesame Seeds offer comparable quantities of Energy and Protein per five ounces.