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Chia seeds: detail

Detailed name: Seeds, chia seeds, dried
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Food Group: Nuts, Seeds
Source: Canadian Nutrient File
Food suitable for Vegetarians and Vegans
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Chia seeds: Macro nutrients

Chia seeds: Macro nutrients, for a standard portion of 30g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		146kcal	486kcal	2070kcal	NR
ProteinsProteins		5g	17g	50g	180g
CarbohydrateCarbohydrate		13g	42g	230g	340g
LipidLipid		9.2g	31g	50g	80g
» Saturated fatSaturated fat		1g	3.3g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.69g	2.3g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		7.1g	24g	17g	27g
» » Omega 3Omega 3		5.3g	18g	1.1g	3g
» » Omega 6Omega 6		1.7g	5.8g	12g	30g
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		10g	34g	25g	NR
WaterWater		1.7g	5.8g	2700g	NR

Chia seeds: Vitamins

Chia seeds: Vitamins, for a standard portion of 30g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0.6µg	2µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		7.2µg	24µg	2520µg	NR
ThiamineThiamine		0.19mg	0.62mg	1.1mg	NR
RiboflavinRiboflavin		0.051mg	0.17mg	1.1mg	NR
NiacinNiacin		4.8NE	16NE	14NE	NR
Pantothenic acidPantothenic acid	NR
Vitamin B6Vit. B6	NR
Folic acidFolic acid		15µg	49µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		0.48mg	1.6mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		0.15mg	0.5mg	15mg	NR
Vitamin KVit. K	NR

Chia seeds: Dietary minerals

Chia seeds: Dietary minerals, for a standard portion of 30g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		189mg	631mg	1000mg	2500mg
CopperCopper		0.28mg	0.92mg	0.9mg	10mg
IronIron		2.3mg	7.7mg	18mg	45mg
MagnesiumMagnesium		101mg	335mg	320mg	NR
ManganeseManganese		0.82mg	2.7mg	1.8mg	11mg
PhosphorusPhosphorus		258mg	860mg	700mg	4000mg
PotassiumPotassium		122mg	407mg	4700mg	NR
SeleniumSelenium		17µg	55µg	55µg	400µg
SodiumSodium		4.8mg	16mg	1500mg	2300mg
Salt (sodium equivalence)Salt		13mg	43mg	4100mg	6200mg
ZincZinc		1.4mg	4.6mg	8mg	40mg

Chia seeds: Essential amino acids

Chia seeds: Essential amino acids, for a standard portion of 30g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.16g	0.53g	0.6g	NR
IsoleucineIsoleucine		0.24g	0.8g	1.2g	NR
LeucineLeucine		0.41g	1.4g	2.3g	NR
LysineLysine		0.29g	0.97g	1.8g	NR
MethionineMethionine		0.18g	0.59g	0.9g	NR
PhenylalaninePhenylalanine		0.3g	1g	1.5g	NR
ThreonineThreonine		0.21g	0.71g	0.9g	NR
TryptophanTryptophan		0.13g	0.44g	0.24g	NR
ValineValine		0.29g	0.95g	1.7g	NR