Comparing Nutrients in 100 grams Tomatoes VS Chia

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chia	13%	54%	33%

Macro Nutrients

	Tomatoes	Chia	Recommended Dietary Allowance
Energy	0.62% 18kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	31.7% 30.7g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1114% 18g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	34.3% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	32.4% 42g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	NA	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	91% 34.4g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chia	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	12.3% 49μg	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	15.2% 13.7mg	1.78% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chia	Recommended Dietary Allowance
Calcium	1% 10mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	79.8% 335mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	118% 2.72mg	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	3.43% 24mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Chia:

• Raw Ripe Red Tomatoes have 8.6 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 16.8 times more Vitamin B1, 8.9 times more Vitamin B2, 14.9 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Chia Seeds have similar amounts of Vitamin E per 100 g.
• Both Raw Ripe Red Tomatoes as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Chia:

• Raw Ripe Red Tomatoes have 16.3 times more Water than Dried Chia Seeds.
• While Dried Chia Seeds contain 63.1 times more Calcium, 15.7 times more Copper, 28.6 times more Iron, 30.5 times more Magnesium, 23.9 times more Manganese, 35.8 times more Phosphorus, 1.7 times more Potassium, more Selenium, 3.2 times more Sodium and 26.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Dried Chia Seeds contain 27 times more Energy, 153.7 times more Fat, 118.9 times more Saturated Fat, 5943.3 times more Omega 3, 72.9 times more Omega 6, 10.8 times more Carbohydrate, 28.7 times more Fiber and 18.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.