Comparing Nutrients in 100 calories Sprouted Alfalfa Seeds VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Sprouted Alfalfa Seeds: 435g
• Canned Carrots with Liquids and Salt: 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 Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sprouted Alfalfa Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	1.43% 0.24g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	14.8% 10.7g	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	20.6% 7.83g	38g per day for Men 19-50 years
Protein	31% 17.3g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.86% 34.8μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	37.5% 0.49mg	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	8.7% 34.8μg	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	9.66% 8.7mg	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	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	14% 139mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	49.8% 0.45mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	85% 1.96mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	11% 404g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sprouted Alfalfa Seeds vs Canned Carrots with Liquids and Salt:

• Raw sprouted alfalfa seeds have 4 times more Vitamin B1, 4.7 times more Vitamin B2, 4.1 times more Vitamin B5, 4.5 times more Vitamin B9, 4.1 times more Vitamin C and 3.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 76.6 times more Vitamin A, 3.3 times more Vitamin B6 and 36.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw sprouted alfalfa seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sprouted Alfalfa Seeds vs Canned Carrots with Liquids and Salt:

• Raw sprouted alfalfa seeds have 1.5 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 3.5 times more Phosphorus, 1.5 times more Selenium and 3.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Manganese, 2.2 times more Potassium and 40 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw sprouted alfalfa seeds have 4.9 times more Fat, 21.9 times more Omega 3, 4.2 times more Omega 6 and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Carbohydrate and 12.3 times more Sugars than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw sprouted alfalfa seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.