Comparing Nutrients in 7 ounces Chia VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Chia	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	33.3% 964kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2211% 35.4g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	180% 68.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	58.6% 33g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Chia	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	125% 1252mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	158% 665mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Chia versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chia vs Frozen Broccoli Spears:

• 7 ounces of Chia have 8.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 19.1 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Vitamin B9, 42.7 times more Vitamin C and 2.7 times more Vitamin E than Dried Chia Seeds.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Dried Chia Seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chia vs Frozen Broccoli Spears:

• 7 ounces of Chia have 15.4 times more Calcium, 25.7 times more Copper, 10.7 times more Iron, 20.9 times more Magnesium, 10.6 times more Manganese, 14.6 times more Phosphorus, 1.6 times more Potassium, 29.1 times more Selenium and 13.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 15.6 times more Water than Dried Chia Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chia have 16.8 times more Energy, 90.4 times more Fat, 64 times more Saturated Fat, 142.6 times more Omega 3, 157.7 times more Omega 6, 7.9 times more Carbohydrate, 11.5 times more Fiber and 5.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6