Comparing Nutrients in 14 ounces Chia VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Chia	Oranges with Peel	Recommended Dietary Allowance
Energy	66.5% 1929kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 167g	47.3% 61.5g	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	359% 137g	47% 18g	38g per day for Men 19-50 years
Protein	117% 65.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Chia	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	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

	Chia	Oranges with Peel	Recommended Dietary Allowance
Calcium	250% 2504mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.62% 23g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Chia versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chia vs Oranges with Peel :

• 14 ounces of Chia have 6.2 times more Vitamin B1, 3.4 times more Vitamin B2, 17.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 44.4 times more Vitamin C than Dried Chia Seeds.
• 14 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Chia vs Oranges with Peel :

• 14 ounces of Chia have 9 times more Calcium, 16.2 times more Copper, 9.7 times more Iron, 23.9 times more Magnesium, 39.1 times more Phosphorus, 2.1 times more Potassium, 78.9 times more Selenium and 41.6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 14.2 times more Water than Dried Chia Seeds.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chia have 7.7 times more Energy, 102.5 times more Fat, 95.1 times more Saturated Fat, 1114.4 times more Omega 3, 132.6 times more Omega 6, 2.7 times more Carbohydrate, 7.6 times more Fiber and 12.7 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6