Comparing Nutrients in 100 grams Chia VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	16.8% 486kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	1114% 18g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	57.3% 9.74g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	% 10.5g	g per day for Men 19-50 years
Fiber	91% 34.4g	15% 5.7g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42.3% 0.55mg	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	59.3% 237μg	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	3% 2.7mg	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	153% 23mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	63% 631mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	177% 1.6mg	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	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	90% 2.07mg	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	95% 666mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	190% 104μg	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	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Sunflower Seed Butter per 100 g

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

Lets compare vitamin content per 100 grams of Chia vs Sunflower Seed Butter:

• 100 grams of Chia have 11.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 4.8 times more Vitamin B9, 1.7 times more Vitamin C and 45.8 times more Vitamin E than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Chia vs Sunflower Seed Butter:

• 100 grams of Chia have 9.9 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.7 times more Copper, 1.4 times more Potassium and 1.9 times more Selenium than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter contain similar levels of Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chia have 356.6 times more Omega 3, 1.8 times more Carbohydrate and 6 times more Fiber than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Saturated Fat and 1.7 times more Omega 6 than Dried Chia Seeds.
• Both Chia and Sunflower Seed Butter offer comparable quantities of Protein per 100 grams.