Comparing Nutrients in 7 ounces Chia VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Chia	Squash Seed Kernels	Recommended Dietary Allowance
Energy	33.3% 964kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	242% 41g	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	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	180% 68.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	58.6% 33g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Chia	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	125% 1252mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	296% 2.67mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	392% 9mg	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	350% 2447mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Squash Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Chia vs Squash Seed Kernels:

• 7 ounces of Chia have 2.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 4.4 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Squash Seed Kernels provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chia vs Squash Seed Kernels:

• 7 ounces of Chia have 13.7 times more Calcium and 5.9 times more Selenium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Dried Chia Seeds.
• Both Chia and Squash Seed Kernels contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 148.6 times more Omega 3, 3.9 times more Carbohydrate and 5.7 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.6 times more Fat, 2.6 times more Saturated Fat, 3.5 times more Omega 6 and 1.8 times more Protein than Dried Chia Seeds.
• Both Chia and Squash Seed Kernels offer comparable quantities of Energy per seven ounces.

Frequently Asked Questions about Chia VS Squash Seed Kernels

What are the health benefits of Chia compared to Squash Seed Kernels?

Chia seeds are a great source of omega-3 fatty acids, fiber, and antioxidants, which can help improve heart health, digestion, and reduce inflammation. Squash seed kernels are also nutritious, providing protein, healthy fats, and minerals like magnesium and zinc. Both can be beneficial for overall health, but chia seeds may have a slight edge due to their higher omega-3 content.

Can I lose weight easier by eating more Chia or Squash Seed Kernels?

Both chia seeds and squash seed kernels can be beneficial for weight loss due to their high fiber and protein content. Chia seeds are particularly high in fiber, which can help you feel full and satisfied, potentially leading to reduced calorie intake. Squash seed kernels are rich in protein, which can also help with satiety and muscle maintenance during weight loss. Ultimately, incorporating a variety of nutrient-dense foods, including both chia seeds and squash seed kernels, into a balanced diet is key for successful weight loss.

Should I eat more Chia or more Squash Seed Kernels to gain more muscles while training consistently?

Both chia seeds and squash seed kernels are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, squash seed kernels are slightly higher in protein content compared to chia seeds. Therefore, if your goal is to gain more muscle while training consistently, you may consider incorporating more squash seed kernels into your diet. Additionally, both seeds are rich in essential nutrients like omega-3 fatty acids, fiber, and minerals that support overall health and performance. It's always beneficial to include a variety of plant-based protein sources in your diet to ensure you are meeting your nutritional needs.

What is the environmental impact of producing Chia compared to Squash Seed Kernels?

Chia seeds have a lower environmental impact compared to squash seed kernels. Chia seeds require less water, land, and resources to grow, making them a more sustainable choice. Additionally, chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants, making them a nutritious addition to a plant-based diet.