Comparing Nutrients in 7 ounces Chia VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	33.3% 964kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	114% 19.3g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	180% 68.3g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	58.6% 33g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	84% 1.1mg	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	118% 470μg	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	5.95% 5.36mg	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	303% 45.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	125% 1252mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	352% 3.17mg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	179% 4.1mg	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	189% 1322mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Chia vs Sunflower Seed Butter:

• 7 ounces of Chia have 11.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 4.8 times more Vitamin B9, 1.7 times more Vitamin C and 45.8 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chia vs Sunflower Seed Butter:

• 7 ounces of Chia have 9.9 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Copper, 1.4 times more Potassium and 1.9 times more Selenium than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 356.6 times more Omega 3, 1.8 times more Carbohydrate and 6 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Saturated Fat and 1.7 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter offer comparable quantities of Protein per seven ounces.