BNI™ 111.80fb: Seeds, chia seeds, dried (USDA)

dietBNI™ 111.80fb: Seeds, chia seeds, dried, USDA, 2012.

Chia seeds.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 16.5 66.0 12.9 20.0 102.1 25.5
Carbohydrate 42.1 168.4 33.0 55.0 280.9 70.2
Sugar 1.0* 4.0 0.8 < 10.0 < 51.1 < 12.8
Fat 30.7 276.3 54.1 25.0 127.7 14.2
Saturated fat 3.3 29.7 5.8 < 10.0 < 51.1 < 5.7
Fiber 34.4 - 114.7 25.5 - 7.7
Sodium 0.016 - 0.8 < 25.5 - < 0.511
Misc -23.7 - - - - -18.1
Total 100.0 510.7 100.0 100.0 510.7 100.0
kJul - 2136.8 - - 2136.8 -
(*) Sugar content not provided on the nutrition table. Estimated from The Chia Co chia seed.
Nutritional balance (100g)
x (bad) Low 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
115% *
~ ~
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%
25%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * *
kcal per serving = 143.0 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 111.80
Reduce in next meal 5.3 g fiber Reduce BNI to 48.20
- 0.0 mg sodium -
Both reduce BNI to 48.20
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 34.5 excess kcal other fats
Burn out a total of 34.5 kcal Reduce BNI to 87.70
Burn those kcal out doing… 689 steps
or 11 minutes slow walking (~3.2km/h)
or 7 minutes fast walking (~5.6km/h)
or 4 minutes jogging (~8km/h)
or 7 minutes leisure cycling (<16km/h)
or 4 minutes swimming
or 3 minutes stair treadmill
Reduce kcal to 108.5 kcal per serving All reduce BNI to 24.10
108.5 kcal = energy for approximately 65 minutes (~ 1.1 hours)

Author

Jose D PEREZGONZALEZ (2013). 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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