Comparing Nutrients in 1 pound Chia VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Chia	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	76% 2204kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	5055% 81g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	411% 156g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	134% 75g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Chia	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	286% 2862mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Canned Red Kidney Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Chia vs Canned Red Kidney Beans with Liquids:

• 1 pound of Chia has 5.8 times more Vitamin B1, 2.5 times more Vitamin B2, 17.9 times more Vitamin B3, 2.1 times more Vitamin B9 and 25 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dried Chia Seeds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Chia vs Canned Red Kidney Beans with Liquids:

• 1 pound of Chia has 21.8 times more Calcium, 6.3 times more Copper, 6.2 times more Iron, 11.2 times more Magnesium, 9.4 times more Manganese, 8.1 times more Phosphorus, 1.6 times more Potassium, 50.2 times more Selenium and 7.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 16 times more Sodium and 13.4 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 6 times more Energy, 85.4 times more Fat, 26.6 times more Saturated Fat, 349.6 times more Omega 3, 70.3 times more Omega 6, 2.8 times more Carbohydrate, 8 times more Fiber and 3.2 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6