Comparing Nutrients in 1 pound 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	76% 2204kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5055% 81g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	411% 156g	39.4% 15g	38g per day for Men 19-50 years
Protein	134% 75g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.8% 0.91mg	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	122% 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	8.06% 7.26mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Calcium	286% 2862mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.