Comparing Nutrients in 5 ounces Chia VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chia	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.8% 689kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	128% 48.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	42% 23.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Chia	Oil Roasted Sunflower 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	89.4% 894mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chia vs Oil Roasted Sunflower Seeds:

• Dried Chia Seeds have 1.9 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 4.8 times more Vitamin B9 and 72.7 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chia vs Oil Roasted Sunflower Seeds:

• Dried Chia Seeds have 7.3 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Phosphorus and 1.4 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Chia Seeds have 220.1 times more Omega 3, 1.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 2.1 times more Saturated Fat and 5.9 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 5 oz.
• Both Dried Chia Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.