Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Chia

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chia	13%	54%	33%

Macro Nutrients

	California Red Kidney Beans	Chia	Recommended Dietary Allowance
Energy	114% 3300kcal	168% 4860kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	317% 307g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	104% 33.3g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	11144% 178g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	343% 58.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	324% 421g	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	655% 249g	905% 344g	38g per day for Men 19-50 years
Protein	435% 244g	295% 165g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	517% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	552% 88.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	123% 490μg	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	50% 45mg	17.8% 16mg	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	NA	33.3% 5mg	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

	California Red Kidney Beans	Chia	Recommended Dietary Allowance
Calcium	195% 1950mg	631% 6310mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1027% 9.24mg	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	1169% 94mg	965% 77.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	798% 3350mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1184% 27.2mg	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	579% 4050mg	1229% 8600mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1004% 552μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	416% 45.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chia per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Chia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Chia:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Vitamin B2, 8 times more Vitamin B9 and 2.8 times more Vitamin C than Chia.
• While 1 kg of Dried Chia Seeds contains 4.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chia provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Chia have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Chia:

• 1 kilogram of California Red Kidney Beans has 1.2 times more Iron and 3.7 times more Potassium than Chia.
• While 1 kg of Dried Chia Seeds contains 3.2 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 17.3 times more Selenium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chia contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Carbohydrate and 1.5 times more Protein than Chia.
• While 1 kg of Dried Chia Seeds contains 1.5 times more Energy, 123 times more Fat, 92.5 times more Saturated Fat, 212.3 times more Omega 3, 108.1 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6