Comparing Nutrients in 5 ounces Chia VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Chia	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	23.8% 689kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	7.24% 1.23g	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	39% 50.8g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	42% 23.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Flour	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	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	89.4% 894mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	122% 2.8mg	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	140% 977mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	150% 82.5μg	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	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Flour per 5 oz

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

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

• 5 ounces of Chia have 1.2 times more Vitamin B3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 5.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Chia have 5.5 times more Calcium, 1.4 times more Manganese, 1.2 times more Phosphorus and 6.1 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Copper than Dried Chia Seeds.
• Both Chia and Sunflower Seed Flour contain similar levels of Iron, Magnesium, Selenium and Zinc per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chia have 1.5 times more Energy, 19.1 times more Fat, 24.1 times more Saturated Fat, 8915 times more Omega 3, 6.7 times more Omega 6 and 6.6 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.9 times more Protein than Dried Chia Seeds.
• Both Chia and Sunflower Seed Flour offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3