Comparing Nutrients in 14 ounces Chia VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chia	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	66.5% 1929kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4423% 70.8g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.98% 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	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	359% 137g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	117% 65.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Chia	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	250% 2504mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	407% 3.67mg	33% 0.3mg	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	33.7% 2.7mg	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	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.62% 23g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chia vs Cooked Ripe Red Tomatoes:

• Dried Chia Seeds have 17.2 times more Vitamin B1, 7.7 times more Vitamin B2, 16.6 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 14.3 times more Vitamin C than Dried Chia Seeds.
• Both Dried Chia Seeds and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.
• Both Dried Chia Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Chia vs Cooked Ripe Red Tomatoes:

• Dried Chia Seeds have 57.4 times more Calcium, 12.3 times more Copper, 11.4 times more Iron, 37.2 times more Magnesium, 25.9 times more Manganese, 30.7 times more Phosphorus, 1.9 times more Potassium, 110.4 times more Selenium, 1.5 times more Sodium and 32.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 16.3 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds have 27 times more Energy, 279.5 times more Fat, 222 times more Saturated Fat, 8915 times more Omega 3, 138.9 times more Omega 6, 10.5 times more Carbohydrate, 49.1 times more Fiber and 17.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dried Chia Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.