Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Chia

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Chia	13%	54%	33%

Macro Nutrients

	Tomatoes in Juice with Salt	Chia	Recommended Dietary Allowance
Energy	5.5% 160kcal	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	1.06% 0.34g	104% 33.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11144% 178g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	26.7% 34.7g	324% 421g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	905% 344g	38g per day for Men 19-50 years
Protein	14% 7.9g	295% 165g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Chia	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	517% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	552% 88.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Chia	Recommended Dietary Allowance
Calcium	33% 330mg	631% 6310mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1027% 9.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	965% 77.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	798% 3350mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	24.3% 170mg	1229% 8600mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1004% 552μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	416% 45.8mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Chia per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Chia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Chia:

• 1 kilogram of Tomatoes in Juice with Salt has 7.9 times more Vitamin C than Chia.
• While 1 kg of Dried Chia Seeds contains 3.1 times more Vitamin B2, 12.4 times more Vitamin B3 and 6.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Chia provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of Chia have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Chia:

• 1 kilogram of Tomatoes in Juice with Salt has 7.2 times more Sodium and 16.3 times more Water than Chia.
• While 1 kg of Dried Chia Seeds contains 19.1 times more Calcium, 17.8 times more Copper, 13.5 times more Iron, 33.5 times more Magnesium, 40 times more Manganese, 50.6 times more Phosphorus, 2.1 times more Potassium, 78.9 times more Selenium and 38.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Chia Seeds contains 30.4 times more Energy, 123 times more Fat, 97.9 times more Saturated Fat, 4457.5 times more Omega 3, 60.2 times more Omega 6, 12.1 times more Carbohydrate, 18.1 times more Fiber and 20.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein