Comparing Nutrients in 1 pound Chia VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Chia	California Red Kidney Beans	Recommended Dietary Allowance
Energy	76% 2204kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5055% 81g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	134% 75g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Chia	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	286% 2862mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 4.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2, 8 times more Vitamin B9 and 2.8 times more Vitamin C than Dried Chia Seeds.
• Both Dried Chia Seeds and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Chia Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Chia Seeds have 3.2 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 17.3 times more Selenium, 1.5 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Potassium than Dried Chia Seeds.
• Both Dried Chia Seeds and Raw California Red Kidney Beans have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 1.5 times more Energy, 123 times more Fat, 92.5 times more Saturated Fat, 212.3 times more Omega 3, 108.1 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate and 1.5 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.