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Nutrition Facts Comparison Tool

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Chia Seeds
×
×
Broccoli
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 7% DV 138 calories
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 13% DV 8.7g
  • Broccoli 1 cup chopped (x1) 1% DV 0.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 4% DV 12g
  • Broccoli 1 cup chopped (x1) 2% DV 6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 9% DV 4.7g
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 0% DV 0mg
  • Broccoli 1 cup chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 39% DV 9.8g
  • Broccoli 1 cup chopped (x1) 9% DV 2.4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) ~% DV ~g
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 12% DV 2.2mg
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 14% DV 179.2mg
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Chia Seeds 1 oz (x1) 2% DV 115.6mg
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg

Table Legend

  1. Chia Seeds
  2. Broccoli
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 28 91
Calories
(%DV)
138
(7%)
31
(2%)
Fat (g)
(%DV)
8.7
(13%)
0.3
(1%)
Protein (g)
(%DV)
4.7
(9%)
2.6
(5%)
Carbohydrate (g)
(%DV)
12
(4%)
6
(2%)
Sugars (g)
(%DV)
~
(~%)
1.5
(3%)
Fiber (g)
(%DV)
9.8
(39%)
2.4
(9%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.9
(5%)
0.1
(1%)
Net-Carbs (g) 2.2
3.7
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 28 91
Calcium (mg)
(%DV)
179.2
(14%)
42.8
(3%)
Iron, Fe (mg)
(%DV)
2.2
(12%)
0.7
(4%)
Potassium, K (mg)
(%DV)
115.6
(2%)
287.6
(6%)
Magnesium (mg)
(%DV)
95.1
(23%)
19.1
(5%)
Phosphorus, P (mg)
(%DV)
244.2
(20%)
60.1
(5%)
Sodium (mg)
(%DV)
4.5
(0%)
30
(1%)
Zinc, Zn (mg)
(%DV)
1.3
(12%)
0.4
(3%)
Copper, Cu (mg)
(%DV)
0.3
(29%)
0
(5%)
Manganese (mg)
(%DV)
0.8
(34%)
0.2
(8%)
Selenium, Se (μg)
(%DV)
15.7
(29%)
2.3
(4%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 28 91
Vitamin A, RAE (μg)
(%DV)
~
(~%)
28.2
(3%)
Vitamin C (mg)
(%DV)
0.5
(1%)
81.2
(90%)
Thiamin (B1) (mg)
(%DV)
0.2
(15%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
2.5
(16%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
~
(~%)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
~
(~%)
0.2
(9%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
13.9
(3%)
57.3
(14%)
Folic acid (μg)
(%)
~
(~%)
0
(0%)
Food Folate (μg)
(%)
13.9
(3%)
57.3
(14%)
Folate DFE (μg)
(%)
~
(~%)
57.3
(14%)
Choline (mg)
(%DV)
~
(~%)
17
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg) ~
0
Carotene, beta (μg)
(%RDA)
~
(~%)
328.5
(3%)
Carotene, alpha (μg)
(%RDA)
~
(~%)
22.8
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
~
(~%)
0.9
(0%)
Vitamin A, IU (IU)
(%DV)
15.3
(1%)
566.9
(19%)
Lycopene (μg) ~
0
Lut + Zeaxanthin (μg) ~
1276.7
Vitamin E (mg)
(%DV)
0.1
(1%)
0.7
(5%)
Vitamin D (μg)
(%DV)
~
(~%)
0
(0%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
~
(~%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
92.5
(77%)
Vitamin K1 (μg) ~
0
Menaquinone-4 (μg) ~
~
  Other
Food # 1 2
Weight (g) 28 91
Water (g) 1.6
81.3
Ash (g) 1
1
Alcohol (g) ~
0
Caffeine (mg) ~
0
Theobromine (mg) ~
0
PRAL score 4.07
-3.65
  Carbohydrates
Food # 1 2
Weight (g) 28 91
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g) ~
0.1
Glucose (Dextrose) (g) ~
0.4
Fructose (g) ~
0.6
Lactose (g) ~
0.2
Maltose (g) ~
0.2
Galactose (g) ~
0
Starch (g) ~
0
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 28 91
Monounsaturated Fats (mg) 656
28
Polyunsaturated Fats (mg) 6721
102
Omega 3s (mg)
(%AI)
5064
(316%)
57
(4%)
Omega 6s (mg)
(%AI)
1657
(10%)
45
(0%)
Omega 3 to Omega 6 Ratio 3.06
1.29
Omega 6 to Omega 3 Ratio 0.33
0.78
18:3 n-3 c,c,c (ALA) (mg) 5064
~
20:5 n-3 (EPA) (mg) ~
0
22:5 n-3 (DPA) (mg) ~
0
22:6 n-3 (DHA) (mg) ~
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
~
4:0 (mg) ~
0
6:0 (mg) ~
0
8:0 (mg) ~
0
10:0 (mg) ~
0
12:0 (mg) ~
0
13:0 (mg) ~
~
14:0 (mg) 9
2
15:0 (mg) 9
0
16:0 (mg) 616
76
17:0 (mg) 18
0
18:0 (mg) 259
16
20:0 (mg) 26
5
22:0 (mg) 9
4
24:0 (mg) ~
~
14:1 (mg) 9
0
15:1 (mg) ~
0
16:1 undifferentiated (mg) 8
0
16:1 c (mg) ~
~
17:1 (mg) 0
2
18:1 undifferentiated (mg) 626
26
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 13
0
22:1 undifferentiated (mg) ~
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 1657
45
18:2 n-6 c,c (mg) 1657
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 5064
57
18:3 n-6 c,c,c (mg) ~
0
18:3i (mg) ~
~
18:4 (mg) ~
0
20:2 n-6 c,c (mg) ~
0
20:3 undifferentiated (mg) ~
0
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) ~
0
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) ~
~
16:1 t (mg) ~
~
18:1 t (mg) ~
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 28 91
Betaine (mg) ~
0
Tryptophan (mg)
(%RDI)
124
(44%)
30
(11%)
Threonine (mg)
(%RDI)
201
(19%)
80
(8%)
Isoleucine (mg)
(%RDI)
227
(16%)
72
(5%)
Leucine (mg)
(%RDI)
389
(14%)
117
(4%)
Lysine (mg)
(%RDI)
275
(13%)
123
(6%)
Methionine (mg)
(%RDI)
167
(23%)
35
(5%)
Cystine (mg)
(%RDI)
116
(40%)
25
(9%)
Phenylalanine (mg)
(%RDI)
289
(33%)
106
(12%)
Tyrosine (mg)
(%RDI)
160
(18%)
46
(5%)
Valine (mg)
(%RDI)
270
(15%)
114
(6%)
Arginine (mg) 609
174
Histidine (mg)
(%RDI)
151
(22%)
54
(8%)
Alanine (mg) 296
95
Aspartic acid (mg) 480
296
Glutamic acid (mg) 994
493
Glycine (mg) 268
81
Proline (mg) 220
100
Serine (mg) 298
110
Hydroxyproline (mg) ~
~
Data Source:
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