Comparing Nutrients in 100 grams Chia VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chia	Roasted Almonds	Recommended Dietary Allowance
Energy	16.8% 486kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1114% 18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	91% 34.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Chia	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	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	13.8% 55μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	63% 631mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chia vs Roasted Almonds:

• Dried Chia Seeds have 8.1 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7 times more Vitamin B2 and 47.8 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Dried Chia Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Chia vs Roasted Almonds:

• Dried Chia Seeds have 2.4 times more Calcium, 2.1 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 27.6 times more Selenium, 5.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Almonds have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Chia Seeds have 1783 times more Omega 3, 2 times more Carbohydrate and 3.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 2.2 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 100 g.
• Both Dried Chia Seeds as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.