Comparing Nutrients in 7 ounces Chia VS Acorns

Macros Ratio

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

Macro Nutrients

	Chia	Acorns	Recommended Dietary Allowance
Energy	33.3% 964kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	19.2% 6.16g	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	53.7% 9.12g	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	62.2% 81g	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	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Chia	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	80.6% 1.05mg	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	43% 173μg	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	Acorns	Recommended Dietary Allowance
Calcium	125% 1252mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	137% 1.23mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	115% 2.65mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	31.5% 1070mg	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	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Acorns per 7 oz

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

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

• 7 ounces of Chia have 5.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Acorns.
• While 7 oz of Raw Acorns contain 1.8 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Chia vs Acorns:

• 7 ounces of Chia have 15.4 times more Calcium, 1.5 times more Copper, 9.8 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 10.9 times more Phosphorus and 9 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 1.3 times more Potassium than Dried Chia Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Omega 6 and 2.7 times more Protein than Acorns.
• Both Chia and Acorns offer comparable quantities of Saturated Fat and Carbohydrate per seven ounces.