Comparing Nutrients in 7 ounces Chia VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Chia	Dried Acorns	Recommended Dietary Allowance
Energy	33.3% 964kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	NA	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	82% 106g	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	180% 68.3g	NA	38g per day for Men 19-50 years
Protein	58.6% 33g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Chia	Dried Acorns	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	106% 1.38mg	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	24.3% 97μg	57% 228μg	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	3.53% 3.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	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	Dried Acorns	Recommended Dietary Allowance
Calcium	125% 1252mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	180% 1.62mg	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	192% 15.3mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	118% 2.7mg	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	244% 1707mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Chia versus 7 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chia vs Dried Acorns:

• 7 ounces of Chia have 4.2 times more Vitamin B1 and 3.7 times more Vitamin B3 than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.3 times more Vitamin B9 than Dried Chia Seeds.
• Both Chia and Dried Acorns provide similar amounts of Vitamin B2 per seven ounces.
• Both Dried Chia Seeds as well as Dried Acorns have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Chia vs Dried Acorns:

• 7 ounces of Chia have 11.7 times more Calcium, 7.4 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 8.3 times more Phosphorus and 6.8 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.7 times more Potassium than Dried Chia Seeds.
• Both Chia and Dried Acorns contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 2 times more Protein than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.3 times more Carbohydrate than Dried Chia Seeds.
• Both Chia and Dried Acorns offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per seven ounces.