Comparing Nutrients in 300 calories Chia VS Boiled Carrots

Weight per 300 calories

• Chia: 61.7g
• Boiled Carrots: 857g

Chia has 13.9 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Chia or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Chia	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.06g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	688% 11g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	4.4% 0.75g	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% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	56% 21.2g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Chia	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Boiled Carrots	Recommended Dietary Allowance
Calcium	39% 390mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.88mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chia vs Boiled Carrots:

• Boiled and Drained Carrots contain 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B9, 31.2 times more Vitamin C and 28.6 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Chia Seeds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Chia vs Boiled Carrots:

• Dried Chia Seeds have 1.5 times more Calcium, 3.9 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 5.7 times more Selenium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8 times more Potassium, 50.3 times more Sodium and 215.9 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 300 calories:

• Dried Chia Seeds have 12.3 times more Fat, 8 times more Saturated Fat, 1284.1 times more Omega 3, 4.8 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Carbohydrate than Dried Chia Seeds.
• Both Dried Chia Seeds and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Dried Chia Seeds as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.