Comparing Nutrients in 7 ounces Chia VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Chia	Breadfruit Seeds	Recommended Dietary Allowance
Energy	33.3% 964kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	85.2% 1.36g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	26.7% 4.54g	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	44.6% 58g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	58.6% 33g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 0.64mg	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	26.3% 105μg	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	14.6% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	125% 1252mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	253% 2.28mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	12.3% 0.28mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	55% 1867mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Breadfruit Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Chia vs Breadfruit Seeds:

• 7 ounces of Chia have 1.3 times more Vitamin B1 and 20.2 times more Vitamin B3 than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 1.8 times more Vitamin B2 and 4.1 times more Vitamin C than Dried Chia Seeds.
• Both Chia and Breadfruit Seeds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chia vs Breadfruit Seeds:

• 7 ounces of Chia have 17.5 times more Calcium, 2.1 times more Iron, 6.2 times more Magnesium, 19.2 times more Manganese, 4.9 times more Phosphorus and 5.1 times more Zinc than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 2.3 times more Potassium than Dried Chia Seeds.
• Both Chia and Breadfruit Seeds contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 2.5 times more Energy, 5.5 times more Fat, 2.2 times more Saturated Fat, 26 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 2.2 times more Protein than Breadfruit Seeds.