Comparing Nutrients in 1 pound Chia VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Chia	Baked Potato Flesh	Recommended Dietary Allowance
Energy	76% 2204kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5055% 81g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	134% 75g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Chia	Baked Potato Flesh	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	286% 2862mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.5% 22.7mg	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	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Chia versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chia vs Baked Potato Flesh:

• 1 pound of Chia has 5.9 times more Vitamin B1, 8.1 times more Vitamin B2, 6.3 times more Vitamin B3, 5.4 times more Vitamin B9 and 12.5 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 8 times more Vitamin C than Dried Chia Seeds.
• 1 pound of Chia have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dried Chia Seeds as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Chia vs Baked Potato Flesh:

• 1 pound of Chia has 126.2 times more Calcium, 4.3 times more Copper, 22.1 times more Iron, 13.4 times more Magnesium, 16.9 times more Manganese, 17.2 times more Phosphorus, 184 times more Selenium and 15.8 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 13 times more Water than Dried Chia Seeds.
• Both Chia and Baked Potato Flesh contain similar levels of Potassium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 5.2 times more Energy, 307.4 times more Fat, 128.1 times more Saturated Fat, 1783 times more Omega 3, 182.3 times more Omega 6, 2 times more Carbohydrate, 22.9 times more Fiber and 8.4 times more Protein than Baked Potato Flesh.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6