Comparing Nutrients in 300 calories Chia VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Chia: 61.7g
• Canned Carrots with Liquids and Salt: 1304g

Chia has 21.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Chia or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.06g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	688% 11g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	56% 21.2g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	112% 1.46mg	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	7.56% 30.2μg	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	1.1% 0.99mg	29% 26mg	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	2.06% 0.31mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	39% 390mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	149% 1.34mg	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	59.6% 4.77mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	255% 5.87mg	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	76% 531mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.88mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chia vs Canned Carrots with Liquids and Salt:

• Dried Chia Seeds have 1.5 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Vitamin B2, 3.4 times more Vitamin B9, 26.4 times more Vitamin C and 30.9 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 B3 per 300 kcal.
• Both Dried Chia Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Chia vs Canned Carrots with Liquids and Salt:

• Dried Chia Seeds have 1.8 times more Magnesium, 2 times more Phosphorus and 6.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Copper, 1.4 times more Iron, 3.5 times more Manganese, 9 times more Potassium, 317 times more Sodium, 1.3 times more Zinc and 338.8 times more Water than Dried Chia Seeds.
• Both Dried Chia Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Chia Seeds have 10.4 times more Fat, 6.3 times more Saturated Fat, 105.5 times more Omega 3, 4.9 times more Omega 6 and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Carbohydrate than Dried Chia Seeds.
• Both Dried Chia Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Dried Chia Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.