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Comparing Nutrients in 5 ounces ChiaVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Chia
13%
54%
33%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

23.8%689kcal
Energy
28.5%828kcal
689 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
45%43.6g
Fat
75%73g
43.6 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14.8%4.72g
Saturated Fat
19.7%6.3g
4.72 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1580%25.3g
Omega 3
5.3%0.085g
25.3 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
48.7%8.27g
Omega 6
192%32.7g
8.27 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46%59.7g
Carbohydrate
22%28.3g
59.7 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%3.54g
NA gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
128%48.8g
Fiber
32%12g
48.8 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
42%23.4g
Protein
52.6%29.5g
23.4 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
NA μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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73.2%0.88mg
Vitamin B1
175%2.1mg
Thiamine
0.88 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.24 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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78.2%12.5mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
12.5 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
NA
Vitamin B6
147%1.9mg
Pyridoxine
NA mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
17.4%69.5μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
69.5 μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.5%2.27mg
Vitamin C
2.2%2mg
Ascorbic acid
2.27 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.72%0.71mg
Vitamin E
332%50mg
Tocopherols and Tocotrienols
0.71 mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

89.4%894mg
Calcium
11%111mg
894 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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146%1.3mg
Copper
283%2.55mg
1.3 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
137%11mg
Iron
93%7.44mg
11 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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113%475mg
Magnesium
110%461mg
475 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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168%3.86mg
Manganese
120%2.76mg
3.86 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
174%1219mg
Phosphorus
134%936mg
1219 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
17%577mg
Potassium
27%914mg
577 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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142%78.2μg
Selenium
137%75μg
78.2 μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.5%22.7mg
Sodium
0.85%12.8mg
22.7 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
59%6.5mg
Zinc
64.4%7.1mg
6.5 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.22%8.22g
Water
0.18%6.7g
8.22 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Chia vs Sunflower Seeds:
Comparing minerals per 5 ounces for Chia vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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