Comparing Nutrients in 1 pound Chia VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Chia	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	76% 2204kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5055% 81g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	78% 102g	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	411% 156g	111% 42g	38g per day for Men 19-50 years
Protein	134% 75g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Chia	Boiled California 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	234% 2.8mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	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	55.6% 222μg	84% 336μg	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	8.06% 7.26mg	6.05% 5.44mg	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	15% 2.27mg	NA	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

	Chia	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	286% 2862mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	146% 1.3mg	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	438% 35mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	62.7% 1.44mg	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	557% 3901mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	8.2% 304g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 4.8 times more Vitamin B1, 2.7 times more Vitamin B2, 16.4 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Chia Seeds have 9.6 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 8.6 times more Manganese, 6.3 times more Phosphorus, 46 times more Selenium, 4 times more Sodium and 5.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 11.5 times more Water than Dried Chia Seeds.
• Both Dried Chia Seeds and Boiled California Red Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 3.9 times more Energy, 341.6 times more Fat, 237.9 times more Saturated Fat, 557.2 times more Omega 3, 291.8 times more Omega 6, 1.9 times more Carbohydrate, 3.7 times more Fiber and 1.8 times more Protein than Boiled California Red Kidney Beans.
• Both Dried Chia Seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.