Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Chia

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Chia	13%	54%	33%

Macro Nutrients

	Tomatoes in Juice with Salt	Chia	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	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	0.42% 0.13g	41.3% 13.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4423% 70.8g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	129% 167g	130g per day for Men 19-50 years
Sugars	14% 10g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	359% 137g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	117% 65.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Chia	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Chia	Recommended Dietary Allowance
Calcium	13% 131mg	250% 2504mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	407% 3.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	9.64% 67.5mg	488% 3413mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	165% 18mg	11mg per day for Men 19-50 years
Water	10% 376g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Chia:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.9 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 3.1 times more Vitamin B2, 12.4 times more Vitamin B3 and 6.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Dried Chia Seeds have similar amounts of Vitamin B1 and Vitamin E per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Chia:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.2 times more Sodium and 16.3 times more Water than Dried Chia Seeds.
• While Dried Chia Seeds contain 19.1 times more Calcium, 17.8 times more Copper, 13.5 times more Iron, 33.5 times more Magnesium, 40 times more Manganese, 50.6 times more Phosphorus, 2.1 times more Potassium, 78.9 times more Selenium and 38.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds contain 30.4 times more Energy, 123 times more Fat, 97.9 times more Saturated Fat, 4457.5 times more Omega 3, 60.2 times more Omega 6, 12.1 times more Carbohydrate, 18.1 times more Fiber and 20.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.