BNI™ 174.66fb: The Chia Co chia seed

BNI™ 174.66fb: The Chia Co chia seed, The Chia Co, AUS / NZ, 2012.

Chia seeds (black or white), marketed as being a source of omega 3, dietary fiber, protein and antioxidants, as well as promoting heart health, joint function and mobility, and digestive health and regularity.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 20.4 81.6 21.4 20.0 76.4 19.1
Carbohydrate 4.5 18.0 4.7 55.0 210.2 52.6
Sugar 1.0 4.0 1.0 < 10.0 < 38.2 < 9.6
Fat 31.4 282.6 73.9 25.0 95.6 10.6
Saturated fat 3.1 27.9 7.3 < 10.0 < 38.2 < 4.2
Fiber 37.5 - 125.0 19.1 - 5.7
Sodium 0.001 - 0.1 < 19.1 - < 0.382
Misc 6.2 - - - - 11.6
Total 100.0 382.2 100.0 100.0 382.2 100.0
kJul - 1599.1 - - 1599.1 -
Nutritional balance (100g)
(good) Adequate in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
(good) Low in saturated fat
x (bad) Extremely high in fiber
(good) Extremely low in sodium
125% *
~ ~
100% *
95% *
90% *
85% *
80% *
75% * *
70% * *
65% * *
60% * *
55% * *
50% * *
45% * *
40% * *
35% * *
30% * *
25% * *
20% * * *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10%
15%   
20%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 15.0 grams )
grams per serving = 15.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* *
kcal per serving = 57.3 kcal
Balance simulation for this food (serving size = 15.0 grams ) Original BNI 174.66
Reduce in next meal 3.9 g fiber Reduce BNI to 87.88
- 0.0 mg sodium -
Both reduce BNI to 87.88
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 25.2 excess kcal other fats
Burn out a total of 25.2 kcal Reduce BNI to 130.72
Burn those kcal out doing… 504 steps
or 8 minutes slow walking (~3.2km/h)
or 5 minutes fast walking (~5.6km/h)
or 3 minutes jogging (~8km/h)
or 5 minutes leisure cycling (<16km/h)
or 3 minutes swimming
or 2 minutes stair treadmill
Reduce kcal to 32.1 kcal per serving All reduce BNI to 43.94
32.1 kcal = energy for approximately 19 minutes (~ 0.3 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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