Nutrition Facts Comparison

Food #1: Seeds chia seeds dried
Serving Size: 100 grams
Food #2: Seeds chia seeds dried
Serving Size: 1 oz
Food #3: Seeds flaxseed
Serving Size: 1 tbsp, whole

Food Number#1#2#3
Serving Size (Grams)100g28g10g
Macronutrients
Calories48613855
Fat (%DV)30.74g
(47%)
8.73g
(13%)
4.34g
(7%)
Saturated Fat (%DV)3.33g
(17%)
0.946g
(5%)
0.377g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)42.1g
(14%)
12g
(4%)
3g
(1%)
Fiber (%DV)34.4g
(138%)
9.8g
(39%)
2.8g
(11%)
Net-Carbs7.7g2.2g0.2g
Sugar~g~g0.2g
Protein16.5g4.7g1.9g
Vitamins
Vitamin A (%DV)54IU
(1%)
15.34IU
(0%)
0IU
(0%)
Retinol Equiv.~μg~μg0μg
Retinol~μg~μg0μg
Alpha-Carotene~μg~μg0μg
Beta-Carotene~μg~μg0μg
Beta-cryptoxanthin~μg~μg0μg
Vitamin B1 (%DV)
Thiamin
0.62mg
(41%)
0.176mg
(12%)
0.169mg
(11%)
Vitamin B2 (%DV)
Riboflavin
0.17mg
(10%)
0.048mg
(3%)
0.017mg
(1%)
Vitamin B3 (%DV)
Niacin
8.83mg
(44%)
2.508mg
(13%)
0.317mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
~mg
(0%)
~mg
(0%)
0.101mg
(1%)
Vitamin B6 (%DV)~mg
(0%)
~mg
(0%)
0.049mg
(2%)
Vitamin B9 (%DV)
Folate
49μg
(12%)
13.92μg
(3%)
8.96μg
(2%)
Folic Acid~μg~μg0μg
Food Folate49μg13.92μg8.96μg
Dietary Folate Equivalents~μg~μg8.96μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.6mg
(3%)
0.45mg
(1%)
0.06mg
(0%)
Vitamin D (%DV)~IU
~μg
(0%)
~IU
~μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.5mg
(3%)
0.14mg
(1%)
0.03mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
0.44μg
(1%)
K1 - Dihydrophylloquinone~μg~μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
8.11mg
(1%)
Lycopene~μg~μg0μg
Lutein+Zeaxanthin~μg~μg67.05μg
Minerals
Calcium (%DV)631mg
(63%)
179.2mg
(18%)
26.27mg
(3%)
Copper (%DV)0.924mg
(46%)
0.262mg
(13%)
0.126mg
(6%)
Iron (%DV)7.72mg
(43%)
2.19mg
(12%)
0.59mg
(3%)
Potassium (%DV)407mg
(12%)
115.59mg
(3%)
83.74mg
(2%)
Phosphorus (%DV)860mg
(86%)
244.24mg
(24%)
66.13mg
(7%)
Magnesium (%DV)335mg
(84%)
95.14mg
(24%)
40.38mg
(10%)
Manganese (%DV)2.723mg
(136%)
0.773mg
(39%)
0.256mg
(13%)
Sodium (%DV)16mg
(1%)
5mg
(0%)
3mg
(0%)
Selenium (%DV)55.2μg
(79%)
15.68μg
(22%)
2.62μg
(4%)
Zinc (%DV)4.58mg
(31%)
1.3mg
(9%)
0.45mg
(3%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g0.12g
Glucose~g~g0.04g
Fructose~g~g0g
Lactose~g~g0g
Maltose~g~g0g
Galactose~g~g0g
Fatty Acids
Omega 3 to Omega 6 Ratio3.063.063.86
Omega 6 to Omega 3 Ratio0.330.330.26
Total Omega 3s17830mg5064mg2350mg
18D3 Linolenic17830mg5064mg2350mg
18D3CN3 Alpha Linolenic(ALA)17830mg5064mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)~mg~mg0mg
22D5 Docosapentaenoic(DPA)~mg~mg0mg
22D6 Docosahexaenoic(DHA)~mg~mg0mg
Total Omega 6s5835mg1657mg609mg
18D25835mg1657mg608mg
18D2CN6 Linoleic(LA)5835mg1657mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg1mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
531mg
(76%)
151mg
(22%)
49mg
(7%)
Isoleucine
(%RDI)
801mg
(57%)
227mg
(16%)
92mg
(7%)
Leucine
(%RDI)
1371mg
(50%)
389mg
(14%)
127mg
(5%)
Lysine
(%RDI)
970mg
(46%)
275mg
(13%)
89mg
(4%)
Methionine
(%RDI)
588mg
(81%)
167mg
(23%)
38mg
(5%)
Phenylalanine
(%RDI)
1016mg
(116%)
289mg
(33%)
99mg
(11%)
Threonine
(%RDI)
709mg
(68%)
201mg
(19%)
79mg
(8%)
Tryptophan
(%RDI)
436mg
(156%)
124mg
(44%)
31mg
(11%)
Valine
(%RDI)
950mg
(52%)
270mg
(15%)
110mg
(6%)
More Amino Acids
Arginine2143mg609mg198mg
Alanine1044mg296mg95mg
Aspartic Acid1689mg480mg211mg
Cystine
(%RDI)
407mg
(142%)
116mg
(40%)
35mg
(12%)
Glutamic Acid3500mg994mg416mg
Glycine943mg268mg129mg
Proline776mg220mg83mg
Serine1049mg298mg100mg
Tyrosine
(%RDI)
563mg
(64%)
160mg
(18%)
51mg
(6%)
Hydroxyproline~mg~mg18mg
Other
Ash4.8g1.36g0.38g
Water5.8g1.65g0.72g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
24.3%6.9%2.75%
Percent Water5.8%1.7%0.7%
Protein to Carb Ratio (g/g)0.390.390.63
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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