Comparing Nutrients in 14 ounces California Red Kidney Beans VS Chia

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chia	13%	54%	33%

Macro Nutrients

	California Red Kidney Beans	Chia	Recommended Dietary Allowance
Energy	45% 1310kcal	66.5% 1929kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	41.3% 13.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4423% 70.8g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	129% 167g	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	260% 99g	359% 137g	38g per day for Men 19-50 years
Protein	173% 97g	117% 65.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	48.6% 194μg	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	20% 18mg	7.06% 6.35mg	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	13.2% 2mg	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

	California Red Kidney Beans	Chia	Recommended Dietary Allowance
Calcium	77.4% 774mg	250% 2504mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	407% 3.67mg	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	464% 37mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	470% 11mg	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	230% 1607mg	488% 3413mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	165% 18mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Chia:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B2, 8 times more Vitamin B9 and 2.8 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 4.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Chia Seeds have similar amounts of Vitamin B1 per 14 oz.
• Both Raw California Red Kidney Beans as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Chia:

• Raw California Red Kidney Beans have 1.2 times more Iron and 3.7 times more Potassium than Dried Chia Seeds.
• While Dried Chia Seeds contain 3.2 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 17.3 times more Selenium, 1.5 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Chia Seeds have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.4 times more Carbohydrate and 1.5 times more Protein than Dried Chia Seeds.
• While Dried Chia Seeds contain 1.5 times more Energy, 123 times more Fat, 92.5 times more Saturated Fat, 212.3 times more Omega 3, 108.1 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.