Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Chia

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chia	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	66.5% 1929kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	41.3% 13.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4423% 70.8g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	129% 167g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	359% 137g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	117% 65.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chia	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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% 2.22mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chia	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	250% 2504mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	488% 3413mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	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	5.05% 0.56mg	165% 18mg	11mg per day for Men 19-50 years
Water	10% 374g	0.62% 23g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 14.3 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 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.
• Both Cooked Ripe Red Tomatoes and Dried Chia Seeds have similar amounts of Vitamin E per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 14 oz.

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

• Cooked Ripe Red Tomatoes have 16.3 times more Water than Dried Chia Seeds.
• While Dried Chia Seeds contain 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.

Comparison of macro-nutrients per 14 ounces:

• Dried Chia Seeds contain 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 Cooked Ripe Red Tomatoes as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.