Comparing Nutrients in 100 grams Chia VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Acorns	6%	53%	41%

Macro Nutrients

	Chia	Acorns	Recommended Dietary Allowance
Energy	16.8% 486kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	9.7% 3.1g	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	27% 4.6g	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	31.3% 40.8g	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	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Chia	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40.6% 0.53mg	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	21.8% 87μg	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	Acorns	Recommended Dietary Allowance
Calcium	63% 631mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	69% 0.62mg	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	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	58% 1.34mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	16% 539mg	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	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Chia vs Acorns:

• 100 grams of Chia have 5.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Acorns.
• While 100 g of Raw Acorns contain 1.8 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Chia vs Acorns:

• 100 grams of Chia have 15.4 times more Calcium, 1.5 times more Copper, 9.8 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 10.9 times more Phosphorus and 9 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 1.3 times more Potassium than Dried Chia Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chia have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Omega 6 and 2.7 times more Protein than Acorns.
• Both Chia and Acorns offer comparable quantities of Saturated Fat and Carbohydrate per 100 grams.