Comparing Nutrients in 14 ounces Chia VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	66.5% 1929kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 167g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	359% 137g	19% 7.14g	38g per day for Men 19-50 years
Protein	117% 65.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	7.94% 31.8μg	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	7.06% 6.35mg	8.8% 7.94mg	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	13.2% 2mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	250% 2504mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	45.4% 0.41mg	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	383% 30.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	77.7% 1.8mg	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	488% 3413mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chia vs Canned Carrots with Liquids and Salt:

• Dried Chia Seeds have 32.6 times more Vitamin B1, 6.3 times more Vitamin B2, 21 times more Vitamin B3 and 6.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin C per 14 oz.
• Both Dried Chia Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Chia vs Canned Carrots with Liquids and Salt:

• Dried Chia Seeds have 20.4 times more Calcium, 9 times more Copper, 14.8 times more Iron, 37.2 times more Magnesium, 6.1 times more Manganese, 43 times more Phosphorus, 2.4 times more Potassium, 138 times more Selenium and 15.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15 times more Sodium and 16 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds have 21.1 times more Energy, 219.6 times more Fat, 133.2 times more Saturated Fat, 2228.8 times more Omega 3, 104.2 times more Omega 6, 7.8 times more Carbohydrate, 19.1 times more Fiber and 28.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Chia Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.