CALORIC DENSITY
Millet, raw
Chia seeds, dried
3.78
4.9
20031
12006
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 = 6g
Carbohydrates = 39g
Carbohydrates = 18g
Fat = 2g
Fat = 13g
Fiber = 4g
Fiber = 15g
Monounsaturated = 0g
Monounsaturated = 1g
Polyunsaturated = 1g
Polyunsaturated = 10g
Saturated Fat = 0g
Saturated Fat = 1g
Protein 6g 6g Carbohydrate 39g 18g Fiber 4g 15g Fat 2g 13g Monounsat. Fat 0g 13g Polyunsat. Fat 1g 10g Saturated Fat 0g 1g
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 = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 1%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 0% 0% Vitamin K 1% 0%
Millet are a good source of Thiamin, Niacin, Phosphorus, Iron. Chia seeds are a great source of Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 22%
Vitamin B1 = 0%
Vitamin B2 = 14%
Vitamin B2 = 0%
Vitamin B3 = 21%
Vitamin B3 = 0%
Vitamin B5 = 9%
Vitamin B5 = 0%
Vitamin B6 = 18%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 22% 0% Vitamin B2 14% 0% Vitamin B3 21% 0% Vitamin B5 9% 0% Vitamin B6 18% 0% 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 = 0%
Sodium = 1%
Potassium = 3%
Potassium = 2%
Calcium = 1%
Calcium = 52%
Magnesium = 17%
Magnesium = 0%
Phosphorus = 26%
Phosphorus = 67%
Iron = 27%
Iron = 0%
Manganese = 38%
Manganese = 38%
Selenium = 3%
Selenium = 0%
Copper = 40%
Copper = 8%
Zinc = 9%
Zinc = 15%
Sodium 0% 1% Potasium 3% 2% Calcium 1% 52% Magnesium 17% 0% Phosphorus 26% 67% Iron 27% 0% Manganese 38% 38% Selenium 3% 0% Copper 40% 8% Zinc 9% 15%
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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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