Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Chia	13%	54%	33%

Macro Nutrients

	Toasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Energy	21.3% 619kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	31.7% 30.7g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	1114% 18g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	32.4% 42g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	91% 34.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	27% 0.33mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	3.33% 0.5mg	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

	Toasted Sunflower Seeds	Chia	Recommended Dietary Allowance
Calcium	5.7% 57mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	79.8% 335mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	NA	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	48% 5.3mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Chia per 100 g

Compare the macro and micronutrient content in 100 g of Toasted 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 Toasted Sunflower Seeds vs Chia:

• 100 grams of Toasted Sunflower Seeds have 1.7 times more Vitamin B2 and 4.9 times more Vitamin B9 than Chia.
• While 100 g of Dried Chia Seeds contain 1.9 times more Vitamin B1 and 2.1 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Chia:

• 100 grams of Toasted Sunflower Seeds have 2 times more Copper, 1.3 times more Phosphorus and 1.2 times more Potassium than Chia.
• While 100 g of Dried Chia Seeds contain 11.1 times more Calcium, 2.6 times more Magnesium and 1.3 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chia contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.3 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat and 6.4 times more Omega 6 than Chia.
• While 100 g of Dried Chia Seeds contain 225.7 times more Omega 3, 2 times more Carbohydrate and 3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chia offer comparable quantities of Protein per 100 grams.