Comparing Nutrients in 7 ounces Chia VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.3% 964kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	58.6% 33g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted Sunflower Seeds	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	125% 1252mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	286% 157μg	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	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 5.8 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 4.8 times more Vitamin B9 and 52.2 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 7 oz.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Chia vs Roasted Sunflower Seeds:

• Dried Chia Seeds have 9 times more Calcium, 2 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Chia Seeds have 258.4 times more Omega 3, 1.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 1.6 times more Saturated Fat and 5.6 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 7 oz.
• Both Dried Chia Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.