Comparing Nutrients in 7 ounces Chia VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chia	Sunflower Seeds	Recommended Dietary Allowance
Energy	33.3% 964kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	180% 68.3g	45% 17g	38g per day for Men 19-50 years
Protein	58.6% 33g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Sunflower Seeds	Recommended Dietary Allowance
Calcium	125% 1252mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B9 and 70.3 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin C per 7 oz.
• Both Dried Chia Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Chia vs Sunflower Seeds:

• Dried Chia Seeds have 8.1 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper and 1.6 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Chia Seeds have 297.2 times more Omega 3, 2.1 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Dried Chia Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.