Comparing Nutrients in 5 ounces Chia VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chia	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.8% 689kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	42% 23.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Chia	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	89.4% 894mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 1.9 times more Vitamin B1 and 2.1 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2 and 4.9 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 5 oz.
• Both Dried Chia Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chia vs Toasted Sunflower Seeds:

• Dried Chia Seeds have 11.1 times more Calcium, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper and 1.3 times more Phosphorus than Dried Chia Seeds.
• Both Dried Chia Seeds and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Chia Seeds have 225.7 times more Omega 3, 2 times more Carbohydrate and 3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat and 6.4 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Toasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Dried Chia Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.