Comparing Nutrients in 100 grams Chia VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chia	Brazilnuts	Recommended Dietary Allowance
Energy	16.8% 486kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	1114% 18g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	143% 24.4g	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	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	91% 34.4g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Chia	Brazilnuts	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 0.7mg	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	37.7% 5.65mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	63% 631mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	194% 1.74mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	53% 1.22mg	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	104% 725mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	3485% 1917μg	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	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Brazilnuts per 100 g

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

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

• 100 grams of Chia have 4.9 times more Vitamin B2, 29.9 times more Vitamin B3 and 2.2 times more Vitamin B9 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 11.3 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Brazilnuts provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Chia Seeds as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Chia vs Brazilnuts:

• 100 grams of Chia have 3.9 times more Calcium, 3.2 times more Iron and 2.2 times more Manganese than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.9 times more Copper, 1.6 times more Potassium and 34.7 times more Selenium than Dried Chia Seeds.
• Both Chia and Brazilnuts contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chia have 495.3 times more Omega 3, 3.6 times more Carbohydrate and 4.6 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.4 times more Energy, 2.2 times more Fat, 4.8 times more Saturated Fat and 4.2 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Brazilnuts offer comparable quantities of Protein per 100 grams.