Comparing Nutrients in 5 ounces Chia VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Energy	23.8% 689kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	128% 48.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	42% 23.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	17.4% 69.5μg	38.3% 153μg	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	2.5% 2.27mg	102% 92mg	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	4.72% 0.71mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Boiled Broccoli	Recommended Dietary Allowance
Calcium	89.4% 894mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	137% 11mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	12% 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	174% 1219mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chia vs Boiled Broccoli:

• Dried Chia Seeds have 9.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 16 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B9, 40.6 times more Vitamin C and 2.9 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chia vs Boiled Broccoli:

• Dried Chia Seeds have 15.8 times more Calcium, 15.1 times more Copper, 11.5 times more Iron, 16 times more Magnesium, 14 times more Manganese, 12.8 times more Phosphorus, 1.4 times more Potassium, 34.5 times more Selenium and 10.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sodium and 15.4 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 5 ounces:

• Dried Chia Seeds have 13.9 times more Energy, 75 times more Fat, 42.2 times more Saturated Fat, 149.8 times more Omega 3, 114.4 times more Omega 6, 5.9 times more Carbohydrate, 10.4 times more Fiber and 6.9 times more Protein than Boiled and Drained Broccoli.
• Both Dried Chia Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.