Comparing Nutrients in 7 ounces Chia VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chia	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.3% 964kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	399% 68g	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% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	180% 68.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	58.6% 33g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Chia	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	125% 1252mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 1.9 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 4.8 times more Vitamin B9 and 72.7 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

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

• Dried Chia Seeds have 7.3 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Phosphorus and 1.4 times more Selenium than Dried Chia Seeds.
• Both Dried Chia Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Chia Seeds have 220.1 times more Omega 3, 1.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 2.1 times more Saturated Fat and 5.9 times more Omega 6 than Dried Chia Seeds.
• Both Dried Chia Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 7 oz.
• Both Dried Chia Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.