Comparing Nutrients in 1 kilogram Chia VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chia	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	168% 4860kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	11144% 178g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	905% 344g	168% 64g	38g per day for Men 19-50 years
Protein	295% 165g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	517% 6.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	92% 1.2mg	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	123% 490μg	325% 1300μg	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	17.8% 16mg	13.3% 12mg	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	33.3% 5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	631% 6310mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	240% 2.16mg	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	965% 77.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	187% 4.3mg	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	1229% 8600mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.57% 58g	18% 669g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 15.3 times more Vitamin B3, 1.3 times more Vitamin C and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Chia vs Boiled Kidney Beans:

• Dried Chia Seeds have 18 times more Calcium, 4.3 times more Copper, 3.5 times more Iron, 8 times more Magnesium, 6.3 times more Manganese, 6.2 times more Phosphorus, 50.2 times more Selenium, 16 times more Sodium and 4.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.5 times more Water than Dried Chia Seeds.
• Both Dried Chia Seeds and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chia Seeds have 3.8 times more Energy, 61.5 times more Fat, 45.6 times more Saturated Fat, 104.9 times more Omega 3, 54 times more Omega 6, 1.8 times more Carbohydrate, 5.4 times more Fiber and 1.9 times more Protein than Boiled All Types Kidney Beans.
• Both Dried Chia Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.