Comparing Nutrients in 7 ounces Chia VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Chia	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	33.3% 964kcal	39.3% 1139kcal	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% 17g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	229% 39g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	180% 68.3g	34% 13g	38g per day for Men 19-50 years
Protein	58.6% 33g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted Squash Seed Kernels	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	28.3% 113μg	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	3.97% 3.57mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	125% 1252mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	281% 2.53mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	387% 8.9mg	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	333% 2330mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	46% 1564mg	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	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Roasted Squash Seed Kernels per 7 oz

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

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

• 7 ounces of Chia have 8.9 times more Vitamin B1 and 2 times more Vitamin B3 than Roasted Squash Seed Kernels.
• Both Chia and Roasted Squash Seed Kernels provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Chia have 12.1 times more Calcium and 5.9 times more Selenium than Roasted Squash Seed Kernels.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Dried Chia Seeds.
• Both Chia and Roasted Squash Seed Kernels contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 160.6 times more Omega 3, 2.9 times more Carbohydrate and 5.3 times more Fiber than Roasted Squash Seed Kernels.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Fat, 2.6 times more Saturated Fat, 3.4 times more Omega 6 and 1.8 times more Protein than Dried Chia Seeds.
• Both Chia and Roasted Squash Seed Kernels offer comparable quantities of Energy per seven ounces.