Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Chia

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Energy	29% 839kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1580% 25.3g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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% 32.4g	46% 59.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	128% 48.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	78.2% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Calcium	12.3% 123mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	113% 475mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	174% 1219mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Chia per 5 oz

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Energy, 1.7 times more Fat, 2.1 times more Saturated Fat, 5.9 times more Omega 6 and 1.2 times more Protein than Chia.
• While 5 oz of Dried Chia Seeds contain 220.1 times more Omega 3, 1.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.