Comparing Nutrients in 100 calories Sprouted Alfalfa Seeds VS Boiled Carrots

Weight per 100 calories

• Sprouted Alfalfa Seeds: 435g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 1.5 times more energy per unit of mass than Raw sprouted alfalfa seeds, which is low in comparison to other foods. Sprouted Alfalfa Seeds having very low energy density.

Which food has more nutrients per 100 calories - Sprouted Alfalfa Seeds or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	1.46% 0.25g	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% 23.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.7g	g per day for Men 19-50 years
Fiber	21.7% 8.26g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	31% 17.3g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.86% 34.8μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	33.6% 0.44mg	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	10% 40μg	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	11.4% 10.3mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	19.3% 0.44mg	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	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	11% 404g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sprouted Alfalfa Seeds vs Boiled Carrots:

• Raw sprouted alfalfa seeds have 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B5, 3.9 times more Vitamin B9, 3.5 times more Vitamin C and 3.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 70 times more Vitamin A, 3 times more Vitamin B6 and 33.8 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sprouted Alfalfa Seeds vs Boiled Carrots:

• Raw sprouted alfalfa seeds have 1.6 times more Calcium, 14.1 times more Copper, 4.3 times more Iron, 4.1 times more Magnesium, 1.8 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Selenium, 7 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Potassium and 6.4 times more Sodium than Raw sprouted alfalfa seeds.

Comparison of macro-nutrients per 100 calories:

• Raw sprouted alfalfa seeds have 5.8 times more Fat, 266.3 times more Omega 3, 4.1 times more Omega 6 and 8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Carbohydrate, 11.3 times more Sugars and 2 times more Fructose than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.