Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Chia

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Chia	Recommended Dietary Allowance
Energy	30% 875kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	1580% 25.3g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	46% 59.7g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	128% 48.8g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Chia	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	78.2% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	NA	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	84% 336μg	17.4% 69.5μg	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	4.25% 3.83mg	2.5% 2.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	216% 32.4mg	4.72% 0.71mg	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

	Sunflower Seed Butter	Chia	Recommended Dietary Allowance
Calcium	9.07% 91mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	146% 1.3mg	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	73% 5.84mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	113% 475mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	168% 3.86mg	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	135% 944mg	174% 1219mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Chia per 5 oz

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

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