Comparing Nutrients in 1 pound Chia VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	76% 2204kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5055% 81g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	134% 75g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39% 0.51mg	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	9.07% 36.3μg	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	10% 9.07mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	286% 2862mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	52% 0.47mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	88.7% 2.04mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chia vs Canned Carrots with Liquids and Salt:

• Dried Chia Seeds have 32.6 times more Vitamin B1, 6.3 times more Vitamin B2, 21 times more Vitamin B3 and 6.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin C per 1 lb.
• Both Dried Chia Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Chia vs Canned Carrots with Liquids and Salt:

• Dried Chia Seeds have 20.4 times more Calcium, 9 times more Copper, 14.8 times more Iron, 37.2 times more Magnesium, 6.1 times more Manganese, 43 times more Phosphorus, 2.4 times more Potassium, 138 times more Selenium and 15.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15 times more Sodium and 16 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds have 21.1 times more Energy, 219.6 times more Fat, 133.2 times more Saturated Fat, 2228.8 times more Omega 3, 104.2 times more Omega 6, 7.8 times more Carbohydrate, 19.1 times more Fiber and 28.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Chia Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.