Comparing Nutrients in 100 grams Chia VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chia	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.8% 486kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	1114% 18g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	91% 34.4g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Chia	Sunflower Seeds	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	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 631mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	200% 1.8mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B9 and 70.3 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin C per 100 g.
• Both Dried Chia Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Chia vs Sunflower Seeds:

• Dried Chia Seeds have 8.1 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper and 1.6 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Chia Seeds have 297.2 times more Omega 3, 2.1 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Dried Chia Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.