Comparing Nutrients in 300 calories Chia VS Florida Oranges

Weight per 300 calories

• Chia: 61.7g
• Florida Oranges: 652g

Chia has 10.6 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Chia or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Chia	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.06g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	688% 11g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	82.2% 59.6g	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	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	41% 15.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Chia	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Florida Oranges	Recommended Dietary Allowance
Calcium	39% 390mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.88mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	15.4% 568g	3700g per day for Men 19-50 years

Chia VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chia or Florida Oranges?

Lets compare vitamin content per 300 calories of Chia vs Florida Oranges:

• 300 calories of Chia have 2.1 times more Vitamin B3 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.7 times more Vitamin B9, 297.1 times more Vitamin C and 3.8 times more Vitamin E than Dried Chia Seeds.
• 300 calories of Chia have insufficient amounts of Vitamin C and Vitamin E
• Both Dried Chia Seeds as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Chia vs Florida Oranges:

• 300 calories of Chia have 1.4 times more Calcium, 2.2 times more Copper, 8.1 times more Iron, 3.2 times more Magnesium, 10.7 times more Manganese, 6.8 times more Phosphorus, 10.4 times more Selenium and 5.4 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 4.4 times more Potassium and 158.7 times more Water than Dried Chia Seeds.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chia have 13.9 times more Fat, 12.6 times more Saturated Fat, 153.4 times more Omega 3, 17.8 times more Omega 6, 1.4 times more Fiber and 2.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.9 times more Carbohydrate than Dried Chia Seeds.
• Both Chia and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6