Comparing Nutrients in 100 grams Chia VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Chia	Acorn Flour	Recommended Dietary Allowance
Energy	16.8% 486kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	12.3% 3.92g	32g per day for Men 19-50 years
Omega 3	1114% 18g	NA	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	91% 34.4g	NA	38g per day for Men 19-50 years
Protein	29.5% 16.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Chia	Acorn Flour	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	12.3% 49μg	28.5% 114μg	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	1.78% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	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	Acorn Flour	Recommended Dietary Allowance
Calcium	63% 631mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	68% 0.61mg	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	97% 7.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	75.8% 1.74mg	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	123% 860mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.16% 6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Acorn Flour per 100 g

Compare the macro and micronutrient content in 100 g of Chia versus 100 g of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chia vs Acorn Flour:

• 100 grams of Chia have 4.2 times more Vitamin B1 and 3.7 times more Vitamin B3 than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 2.3 times more Vitamin B9 than Dried Chia Seeds.
• Both Chia and Acorn Flour provide similar amounts of Vitamin B2 per 100 grams.
• Both Dried Chia Seeds as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Chia vs Acorn Flour:

• 100 grams of Chia have 14.7 times more Calcium, 1.5 times more Copper, 6.4 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 8.3 times more Phosphorus and 7.2 times more Zinc than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.7 times more Potassium than Dried Chia Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chia have 2.2 times more Protein than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.3 times more Carbohydrate than Dried Chia Seeds.
• Both Chia and Acorn Flour offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per 100 grams.