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Comparing Nutrients in 5 ounces ChiaVS Oranges

Macros Ratio

Protein Fat Carbs

Chia
13%
54%
33%
Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

23.8%689kcal
Energy
2.3%66.6kcal
689 kcalvs66.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
45%43.6g
Fat
0.18%0.17g
43.6 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14.8%4.72g
Saturated Fat
0.066%0.021g
4.72 gvs0.021 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1580%25.3g
Omega 3
0.62%0.01g
25.3 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
48.7%8.27g
Omega 6
0.15%0.026g
8.27 gvs0.026 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
46%59.7g
Carbohydrate
13%16.7g
59.7 gvs16.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
18.3%13.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs13.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
128%48.8g
Fiber
8.95%3.4g
48.8 gvs3.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
42%23.4g
Protein
2.38%1.33g
23.4 gvs1.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
1.73%15.6μg
RAE, retinol activity equivalents
NA μgvs15.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
73.2%0.88mg
Vitamin B1
10.3%0.12mg
Thiamine
0.88 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
18.5%0.24mg
Vitamin B2
4.36%0.057mg
Riboflavin
0.24 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
78.2%12.5mg
Vitamin B3
2.5%0.4mg
Niacin, nicotinic acid, niacinamide
12.5 mgvs0.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
7.1%0.35mg
Pantothenic acid
NA mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
NA
Vitamin B6
6.54%0.085mg
Pyridoxine
NA mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
17.4%69.5μg
Vitamin B9
10.6%42.5μg
Folates and Folic Acid
69.5 μgvs42.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.5%2.27mg
Vitamin C
83.8%75.4mg
Ascorbic acid
2.27 mgvs75.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
4.72%0.71mg
Vitamin E
1.7%0.26mg
Tocopherols and Tocotrienols
0.71 mgvs0.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

89.4%894mg
Calcium
5.67%56.7mg
894 mgvs56.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
146%1.3mg
Copper
7.1%0.064mg
1.3 mgvs0.064 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
137%11mg
Iron
1.77%0.14mg
11 mgvs0.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
113%475mg
Magnesium
3.37%14mg
475 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
168%3.86mg
Manganese
1.54%0.035mg
3.86 mgvs0.035 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
174%1219mg
Phosphorus
2.83%20mg
1219 mgvs20 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
17%577mg
Potassium
7.55%257mg
577 mgvs257 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
142%78.2μg
Selenium
1.3%0.71μg
78.2 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.5%22.7mg
Sodium
0%0mg
22.7 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
59%6.5mg
Zinc
0.9%0.099mg
6.5 mgvs0.099 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.22%8.22g
Water
3.32%123g
8.22 gvs123 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Chia vs Oranges:
Comparing minerals per 5 ounces for Chia vs Oranges:
Comparison of macro-nutrients per 5 ounces:



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