Comparing Nutrients in 100 calories Sprouted Alfalfa Seeds VS Amaranth Leaves

Weight per 100 calories

• Sprouted Alfalfa Seeds: 435g
• Amaranth Leaves: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Sprouted Alfalfa Seeds or Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.48% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.02% 9.13g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.72% 0.52g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.26g	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	3.86% 34.8μg	70.5% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	5.57% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39% 157μg	92% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.6% 35.7mg	209% 188mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.58% 0.087mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	4130% 4957μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	93% 935mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	78.3% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52% 4.17mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	167% 3.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.5% 304mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	78% 2657mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	11% 404g	10.8% 399g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sprouted Alfalfa Seeds vs Amaranth Leaves:

• Raw sprouted alfalfa seeds have 2.8 times more Vitamin B1 and 8.8 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 18.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.6 times more Vitamin B6, 2.4 times more Vitamin B9, 5.3 times more Vitamin C and 37.4 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sprouted Alfalfa Seeds vs Amaranth Leaves:

• Raw sprouted alfalfa seeds have 1.4 times more Phosphorus than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 6.7 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 7.7 times more Potassium, 1.5 times more Selenium and 3.3 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Amaranth Leaves have similar amounts of Copper, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw sprouted alfalfa seeds have 2.1 times more Fat, 87.5 times more Omega 3, 1.6 times more Omega 6 and 1.6 times more Protein than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 1.3 times more Saturated Fat and 1.9 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Amaranth Leaves have similar amounts of Energy per 100 kcal.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.