Comparing Nutrients in 1 kilogram Chia VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Chia	Red Kidney Beans	Recommended Dietary Allowance
Energy	168% 4860kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	11144% 178g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	295% 165g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Chia	Red 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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Red Kidney Beans	Recommended Dietary Allowance
Calcium	631% 6310mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	483% 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	1229% 8600mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.57% 58g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Chia has 4.2 times more Vitamin B3 and 2.4 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B2, 8 times more Vitamin B9 and 2.8 times more Vitamin C than Dried Chia Seeds.
• Both Chia and Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Chia have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Chia Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Chia has 7.6 times more Calcium, 1.3 times more Copper, 2.4 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 17.3 times more Selenium and 1.6 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.3 times more Potassium than Dried Chia Seeds.
• Both Chia and Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chia has 1.4 times more Energy, 29 times more Fat, 21.6 times more Saturated Fat, 49.8 times more Omega 3, 25.6 times more Omega 6 and 2.3 times more Fiber than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Carbohydrate and 1.4 times more Protein than Dried Chia Seeds.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6