Comparing Nutrients in 500 calories Chia VS Oranges

Weight per 500 calories

• Chia: 103g
• Oranges: 1064g

Chia has 10.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Chia or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Oranges	7%	2%	91%

Macro Nutrients

	Chia	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1146% 18.3g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	93% 35.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	30.4% 17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Chia	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.17mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 0.64mg	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	12.6% 50.4μg	79.8% 319μg	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	1.83% 1.65mg	629% 566mg	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	3.43% 0.51mg	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	65% 649mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	53% 0.48mg	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	99% 7.94mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	11.6% 0.27mg	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	126% 885mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chia vs Oranges:

• Dried Chia Seeds have 3 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.3 times more Vitamin B9, 343.8 times more Vitamin C and 3.7 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Chia vs Oranges:

• Dried Chia Seeds have 1.5 times more Calcium, 2 times more Copper, 7.5 times more Iron, 3.2 times more Magnesium, 10.5 times more Manganese, 5.9 times more Phosphorus, 10.7 times more Selenium and 6.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.6 times more Potassium and 154.7 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 500 calories:

• Dried Chia Seeds have 24.8 times more Fat, 21.5 times more Saturated Fat, 246.3 times more Omega 3, 31.3 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.9 times more Carbohydrate than Dried Chia Seeds.
• Both Dried Chia Seeds and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Dried Chia Seeds as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.