Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chia	13%	54%	33%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Energy	20.4% 592kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	31.7% 30.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1114% 18g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	34.3% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	32.4% 42g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	91% 34.4g	38g per day for Men 19-50 years
Protein	36% 20g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	58.5% 234μg	12.3% 49μg	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	1.22% 1.1mg	1.78% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Calcium	8.7% 87mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	103% 0.92mg	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	53.5% 4.3mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	79.8% 335mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	118% 2.72mg	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	163% 1139mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Chia per 100 g

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 4.8 times more Vitamin B9 and 72.7 times more Vitamin E than Chia.
• While 100 g of Dried Chia Seeds contain 1.9 times more Vitamin B1 and 2.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Chia:

• 100 grams of Oil Roasted Sunflower Seeds have 2 times more Copper, 1.3 times more Phosphorus and 1.4 times more Selenium than Chia.
• While 100 g of Dried Chia Seeds contain 7.3 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium and 1.3 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chia contain similar levels of Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.2 times more Energy, 1.7 times more Fat, 2.1 times more Saturated Fat, 5.9 times more Omega 6 and 1.2 times more Protein than Chia.
• While 100 g of Dried Chia Seeds contain 220.1 times more Omega 3, 1.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.