Comparing Nutrients in 100 calories Chia VS Tomatoes

Weight per 100 calories

• Chia: 20.6g
• Tomatoes: 556g

Chia has 27 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Chia or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Tomatoes	17%	9%	74%

Macro Nutrients

	Chia	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.52% 6.33g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	229% 3.67g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.67% 8.67g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.6% 7.08g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	6.08% 3.4g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Chia	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.52% 10μg	21% 83.3μg	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	0.37% 0.33mg	84.6% 76mg	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	0.69% 0.1mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Tomatoes	Recommended Dietary Allowance
Calcium	13% 130mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	20% 1.6mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	27.5% 0.63mg	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	25.3% 177mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.7mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	20.7% 11.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.57% 0.94mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chia vs Tomatoes:

• Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 8.3 times more Vitamin B9, 231.2 times more Vitamin C and 29.2 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Chia vs Tomatoes:

• Dried Chia Seeds have 2.3 times more Calcium, 1.3 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 15.7 times more Potassium, 8.4 times more Sodium and 440 times more Water than Dried Chia Seeds.
• Both Dried Chia Seeds and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Chia Seeds have 5.7 times more Fat, 4.4 times more Saturated Fat, 220.1 times more Omega 3 and 2.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Carbohydrate and 1.4 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Dried Chia Seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.