Comparing Nutrients in 7 ounces Chia VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Chia	Canned Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 964kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	180% 68.3g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	58.6% 33g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Chia	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	24.3% 97μg	18% 71.4μg	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	3.53% 3.18mg	2.65% 2.4mg	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	6.6% 0.99mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	125% 1252mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	29.8% 0.27mg	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	192% 15.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	14.5% 0.33mg	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	244% 1707mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Chia versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chia vs Canned Kidney Beans:

• 7 ounces of Chia have 5.3 times more Vitamin B1, 3.3 times more Vitamin B2, 21.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 25 times more Vitamin E than Canned Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Chia Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Chia vs Canned Kidney Beans:

• 7 ounces of Chia have 18.6 times more Calcium, 6.8 times more Copper, 6.6 times more Iron, 12.4 times more Magnesium, 16.2 times more Manganese, 9.6 times more Phosphorus, 1.7 times more Potassium, 61.3 times more Selenium and 10 times more Zinc than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 18.5 times more Sodium and 13.5 times more Water than Dried Chia Seeds.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 5.8 times more Energy, 51.2 times more Fat, 23.6 times more Saturated Fat, 217.4 times more Omega 3, 55 times more Omega 6, 2.9 times more Carbohydrate, 8 times more Fiber and 3.2 times more Protein than Canned Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6