Comparing Nutrients in 1 kilogram Chia VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Energy	168% 4860kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	11144% 178g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	905% 344g	87% 33g	38g per day for Men 19-50 years
Protein	295% 165g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	517% 6.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	154% 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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Calcium	631% 6310mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.57% 58g	24% 893g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 9.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 16 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B9, 40.6 times more Vitamin C and 2.9 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Chia vs Boiled Broccoli:

• Dried Chia Seeds have 15.8 times more Calcium, 15.1 times more Copper, 11.5 times more Iron, 16 times more Magnesium, 14 times more Manganese, 12.8 times more Phosphorus, 1.4 times more Potassium, 34.5 times more Selenium and 10.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sodium and 15.4 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chia Seeds have 13.9 times more Energy, 75 times more Fat, 42.2 times more Saturated Fat, 149.8 times more Omega 3, 114.4 times more Omega 6, 5.9 times more Carbohydrate, 10.4 times more Fiber and 6.9 times more Protein than Boiled and Drained Broccoli.
• Both Dried Chia Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.