CALORIC DENSITY
Chia seeds, dried
Kiwi fruit, (chinese gooseberries), frsh, raw
4.9
0.61
12006
9148
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 6g
Protein = 4g
Carbohydrates = 18g
Carbohydrates = 48g
Fat = 13g
Fat = 2g
Fiber = 15g
Fiber = 10g
Monounsaturated = 1g
Monounsaturated = 0g
Polyunsaturated = 10g
Polyunsaturated = 1g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 6g 4g Carbohydrate 18g 48g Fiber 15g 10g Fat 13g 2g Monounsat. Fat 1g 2g Polyunsat. Fat 10g 1g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 6%
Vitamin A = 0%
Vitamin A = 2%
Vitamin C = 0%
Vitamin C = 405%
Vitamin E = 0%
Vitamin E = 40%
Vitamin K = 0%
Vitamin K = 165%
Choline 0% 6% Vitamin A 0% 2% Vitamin C 0% 405% Vitamin E 0% 40% Vitamin K 0% 165%
Kiwi fruit have significantly more Vitamins E, C, K than chia seeds. Chia seeds are a great source of Calcium, Phosphorus. Kiwi fruit are a good source of Potassium, Calcium. Kiwi fruit are a great source of Vitamin E. Kiwi fruit are an excellent source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 0%
Vitamin B1 = 9%
Vitamin B2 = 0%
Vitamin B2 = 8%
Vitamin B3 = 0%
Vitamin B3 = 9%
Vitamin B5 = 0%
Vitamin B5 = 12%
Vitamin B6 = 0%
Vitamin B6 = 19%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 0% 9% Vitamin B2 0% 8% Vitamin B3 0% 9% Vitamin B5 0% 12% Vitamin B6 0% 19% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 1%
Potassium = 2%
Potassium = 29%
Calcium = 52%
Calcium = 22%
Magnesium = 0%
Magnesium = 16%
Phosphorus = 67%
Phosphorus = 19%
Iron = 0%
Iron = 17%
Manganese = 38%
Manganese = 14%
Selenium = 0%
Selenium = 1%
Copper = 8%
Copper = 43%
Zinc = 15%
Zinc = 5%
Sodium 1% 1% Potasium 2% 29% Calcium 52% 22% Magnesium 0% 16% Phosphorus 67% 19% Iron 0% 17% Manganese 38% 14% Selenium 0% 1% Copper 8% 43% Zinc 15% 5%
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broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half 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winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini
