Comparing Nutrients in 5 ounces Chia VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	23.8% 689kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	81% 14g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	128% 48.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	42% 23.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60% 0.78mg	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	84% 336μg	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	4.25% 3.83mg	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	216% 32.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	89.4% 894mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	252% 2.26mg	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	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	128% 2.94mg	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	135% 944mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Chia vs Sunflower Seed Butter:

• 5 ounces of Chia have 11.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.8 times more Vitamin B9, 1.7 times more Vitamin C and 45.8 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Chia vs Sunflower Seed Butter:

• 5 ounces of Chia have 9.9 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.7 times more Copper, 1.4 times more Potassium and 1.9 times more Selenium than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter contain similar levels of Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chia have 356.6 times more Omega 3, 1.8 times more Carbohydrate and 6 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Saturated Fat and 1.7 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter offer comparable quantities of Protein per five ounces.