CALORIC DENSITY
Oats
Chia seeds, dried
3.89
4.9
20038
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 = 9g
Protein = 6g
Carbohydrates = 34g
Carbohydrates = 18g
Fat = 4g
Fat = 13g
Fiber = 5g
Fiber = 15g
Monounsaturated = 1g
Monounsaturated = 1g
Polyunsaturated = 1g
Polyunsaturated = 10g
Saturated Fat = 1g
Saturated Fat = 1g
Protein 9g 6g Carbohydrate 34g 18g Fiber 5g 15g Fat 4g 13g Monounsat. Fat 1g 13g Polyunsat. Fat 1g 10g Saturated Fat 1g 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 = 5%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 5% 0% Vitamin K 0% 0%
Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of 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 = 39%
Vitamin B1 = 0%
Vitamin B2 = 7%
Vitamin B2 = 0%
Vitamin B3 = 4%
Vitamin B3 = 0%
Vitamin B5 = 14%
Vitamin B5 = 0%
Vitamin B6 = 6%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 39% 0% Vitamin B2 7% 0% Vitamin B3 4% 0% Vitamin B5 14% 0% Vitamin B6 6% 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 = 6%
Potassium = 2%
Calcium = 6%
Calcium = 52%
Magnesium = 26%
Magnesium = 0%
Phosphorus = 46%
Phosphorus = 67%
Iron = 40%
Iron = 0%
Manganese = 110%
Manganese = 38%
Selenium = 0%
Selenium = 0%
Copper = 32%
Copper = 8%
Zinc = 22%
Zinc = 15%
Sodium 0% 1% Potasium 6% 2% Calcium 6% 52% Magnesium 26% 0% Phosphorus 46% 67% Iron 40% 0% Manganese 110% 38% Selenium 0% 0% Copper 32% 8% Zinc 22% 15%
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