#1: Flax Seeds×
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#2: Chia Seeds×
×
#3: Cocoa Powder×
×
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Nutrition Comparison of Flax Seeds, Chia Seeds, and Cocoa Powder

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)3% DV55 calories
  • Chia Seeds1 oz (x1)7% DV138 calories
  • Cocoa Powder1 cup (x1)10% DV196 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)7% DV4.3g
  • Chia Seeds1 oz (x1)13% DV8.7g
  • Cocoa Powder1 cup (x1)18% DV11.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)1% DV3g
  • Chia Seeds1 oz (x1)4% DV12g
  • Cocoa Powder1 cup (x1)17% DV49.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)4% DV1.9g
  • Chia Seeds1 oz (x1)9% DV4.7g
  • Cocoa Powder1 cup (x1)34% DV16.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)0% DV0mg
  • Chia Seeds1 oz (x1)0% DV0mg
  • Cocoa Powder1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)11% DV2.8g
  • Chia Seeds1 oz (x1)39% DV9.8g
  • Cocoa Powder1 cup (x1)127% DV31.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)0% DV0.2g
  • Chia Seeds1 oz (x1)~% DV~g
  • Cocoa Powder1 cup (x1)3% DV1.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)3% DV0.6mg
  • Chia Seeds1 oz (x1)12% DV2.2mg
  • Cocoa Powder1 cup (x1)66% DV11.9mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)2% DV26.3mg
  • Chia Seeds1 oz (x1)14% DV179.2mg
  • Cocoa Powder1 cup (x1)8% DV110.1mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)2% DV83.7mg
  • Chia Seeds1 oz (x1)2% DV115.6mg
  • Cocoa Powder1 cup (x1)28% DV1310.6mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)102886
Calories
(%DV)
55
(3%)
138
(7%)
196
(10%)
Fat (g)
(%DV)
4.3
(7%)
8.7
(13%)
11.8
(18%)
Protein (g)
(%DV)
1.9
(4%)
4.7
(9%)
16.9
(34%)
Carbohydrates (g)
(%DV)
3
(1%)
12
(4%)
49.8
(17%)
Sugar (g)
(%DV)
0.2
(0%)
~
(~%)
1.5
(3%)
Fiber (g)
(%DV)
2.8
(11%)
9.8
(39%)
31.8
(127%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.4
(2%)
0.9
(5%)
6.9
(35%)
Net Carbs (g)0.22.218
Trans Fats (g)~0~
 Minerals
Food ##1#2#3
Weight (g)102886
Calcium (mg)
(%DV)
26.3
(2%)
179.2
(14%)
110.1
(8%)
Iron (mg)
(%DV)
0.6
(3%)
2.2
(12%)
11.9
(66%)
Potassium (mg)
(%DV)
83.7
(2%)
115.6
(2%)
1310.6
(28%)
Magnesium (mg)
(%DV)
40.4
(10%)
95.1
(23%)
429.1
(102%)
Phosphorus (mg)
(%DV)
66.1
(5%)
244.2
(20%)
631.2
(50%)
Sodium (mg)
(%DV)
3.1
(0%)
4.5
(0%)
18.1
(1%)
Zinc (mg)
(%DV)
0.4
(4%)
1.3
(12%)
5.9
(53%)
Copper (mg)
(%DV)
0.1
(14%)
0.3
(29%)
3.3
(362%)
Manganese (mg)
(%DV)
0.3
(11%)
0.8
(34%)
3.3
(143%)
Selenium (μg)
(%DV)
2.6
(5%)
15.7
(29%)
12.3
(22%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)102886
Vitamin A, RAE (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin C (mg)
(%DV)
0.1
(0%)
0.5
(1%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0.2
(15%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0
(1%)
0
(4%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
2.5
(16%)
1.9
(12%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
~
(~%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0
(3%)
~
(~%)
0.1
(6%)
Folate (B9) (μg)
(%DV)
9
(2%)
13.9
(3%)
27.5
(7%)
Folic acid (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
13.9
(3%)
27.5
(7%)
Folate (DFE) (μg)
(%DV)
9
(2%)
~
(~%)
27.5
(7%)
Choline (mg)
(%DV)
8.1
(1%)
~
(~%)
10.3
(2%)
Retinol (μg)0~0
Vitamin A (IU)
(%DV)
0
(0%)
15.3
(1%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Lycopene (μg)0~0
Lut + Zeaxan (μg)67.1~32.7
Vitamin E (mg)
(%DV)
0
(0%)
0.1
(1%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
~
(~%)
2.2
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)102886
Water (g)0.71.62.6
Ash (g)015
Alcohol (g)0~0
Caffeine (mg)0~197.8
Theobromine (mg)0~1769
 Carbohydrates
Food ##1#2#3
Weight (g)102886
Sucrose (g)0.1~~
Glucose (g)0~~
Fructose (g)0~~
Lactose (g)0~~
Maltose (g)0~~
Galactose (g)0~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)102886
Omega 3s (mg)
(%AI)
2350
(147%)
5064
(316%)
0
(0%)
Omega 6s (mg)
(%AI)
609
(4%)
1657
(10%)
378
(2%)
Omega 3 to Omega 6 Ratio3.86
 
3.06
 
0
 
Omega 6 to Omega 3 Ratio0.26
 
0.33
 
~
 
4:0 (mg)0~0
6:0 (mg)0~0
8:0 (mg)0~0
10:0 (mg)0~0
12:0 (mg)0~0
13:0 (mg)~~~
14:0 (mg)1917
15:0 (mg)19~
16:0 (mg)2236163173
17:0 (mg)218~
18:0 (mg)1372593655
20:0 (mg)526~
22:0 (mg)59~
24:0 (mg)3~~
Monosaturated Fats (mg)775
 
656
 
3930
 
14:1 (mg)~9~
15:1 (mg)~~~
16:1 undifferentiated (mg)280
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~0~
18:1 undifferentiated (mg)7586263930
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)7130
22:1 undifferentiated (mg)1
 
~
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)7~~
Polyunsaturated Fats (mg)2959
 
6721
 
378
 
18:2 undifferentiated (mg)6081657378
18:2 n-6 c,c (mg)~1657~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)235050640
Alpha Linolenic Acid (ALA) (mg)~
 
5064
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)0~0
20:2 n-6 c,c (mg)1~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
~
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
~
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)0~0
Docosahexaenoic Acid (DHA) (mg)0
 
~
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)1.133~~
Campesterol (mg)4.635~~
Beta-sitosterol (mg)9~~
 Amino Acids
Food ##1#2#3
Weight (g)102886
Betaine (mg)0~~
Tryptophan (mg)
(%RDI)
31
(11%)
124
(44%)
252
(90%)
Threonine (mg)
(%RDI)
79
(8%)
201
(19%)
667
(64%)
Isoleucine (mg)
(%RDI)
92
(7%)
227
(16%)
654
(47%)
Leucine (mg)
(%RDI)
127
(5%)
389
(14%)
1023
(37%)
Lysine (mg)
(%RDI)
89
(4%)
275
(13%)
845
(40%)
Methionine (mg)
(%RDI)
38
(5%)
167
(23%)
174
(24%)
Cystine (mg)
(%RDI)
35
(12%)
116
(40%)
206
(72%)
Phenylalanine (mg)
(%RDI)
99
(11%)
289
(33%)
809
(92%)
Tyrosine (mg)
(%RDI)
51
(6%)
160
(18%)
632
(72%)
Valine (mg)
(%RDI)
110
(6%)
270
(15%)
1012
(56%)
Arginine (mg)198609955
Histidine (mg)
(%RDI)
49
(7%)
151
(22%)
292
(42%)
Alanine (mg)95296777
Aspartic acid (mg)2114801680
Glutamic acid (mg)4169942535
Glycine (mg)129268756
Proline (mg)83220721
Serine (mg)100298728
Hydroxyproline (mg)18~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.