Comparing Nutrients in 7 ounces Chia VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chia	Dried Beechnuts	Recommended Dietary Allowance
Energy	33.3% 964kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	215% 36.5g	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	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chia	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	125% 1252mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	59.4% 2018mg	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	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Chia have 2 times more Vitamin B1 and 10.1 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 9.7 times more Vitamin C than Dried Chia Seeds.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chia vs Dried Beechnuts:

• 7 ounces of Chia have 631 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, more Magnesium, 2 times more Manganese, more Phosphorus and 12.7 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Potassium and 2.4 times more Sodium than Dried Chia Seeds.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 10.5 times more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Dried Beechnuts offer comparable quantities of Energy per seven ounces.

Frequently Asked Questions about Chia VS Dried Beechnuts

What are the health benefits of Chia compared to Dried Beechnuts?

Chia seeds are a great source of omega-3 fatty acids, fiber, and antioxidants, which can help improve heart health, digestion, and reduce inflammation. Dried beech nuts, on the other hand, are high in healthy fats and protein but may not offer the same level of omega-3s and fiber as chia seeds. Overall, both can be part of a healthy diet, but chia seeds may offer more diverse health benefits.

Can I lose weight easier by eating more Chia or Dried Beechnuts?

Both chia seeds and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and satiating properties. However, chia seeds are lower in calories and higher in fiber compared to dried beech nuts, making them a better choice for weight loss. Chia seeds can help you feel full for longer periods of time, which may aid in reducing overall calorie intake and promoting weight loss. Additionally, chia seeds are a good source of omega-3 fatty acids, which can support overall health and weight management.

Should I eat more Chia or more Dried Beechnuts to gain more muscles while training consistently?

Chia seeds are a great source of plant-based protein, fiber, and omega-3 fatty acids, which can support muscle growth and recovery during training. Dried beech nuts are also a good source of protein and healthy fats, but may not offer as much protein per serving as chia seeds. Therefore, incorporating more chia seeds into your diet may be more beneficial for muscle gain while training consistently.

What is the environmental impact of producing Chia compared to Dried Beechnuts?

Chia seeds have a lower environmental impact compared to dried beechnuts. Chia seeds require less water, land, and resources to produce, making them a more sustainable choice. Additionally, chia seeds are rich in omega-3 fatty acids, fiber, and protein, making them a nutritious addition to a vegan diet.