Comparing Nutrients in 5 ounces Chia VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chia	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.8% 689kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	0.26% 0.044g	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	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	42% 23.4g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Chia	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	89.4% 894mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	6% 0.054mg	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	137% 11mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	3.5% 130g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 11.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 18.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B9, 35.3 times more Vitamin C and 2.4 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chia vs Frozen Chopped Broccoli:

• Dried Chia Seeds have 11.3 times more Calcium, 24.3 times more Copper, 9.5 times more Iron, 18.6 times more Magnesium, 9.3 times more Manganese, 17.2 times more Phosphorus, 1.9 times more Potassium, 19.7 times more Selenium and 9.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Sodium and 15.8 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 5 ounces:

• Dried Chia Seeds have 18.7 times more Energy, 106 times more Fat, 75.7 times more Saturated Fat, 169.8 times more Omega 3, 188.2 times more Omega 6, 8.8 times more Carbohydrate, 11.5 times more Fiber and 5.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Chia Seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.