Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Sprouted Alfalfa Seeds

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Sprouted Alfalfa Seeds: 435g

Oil Roasted Sunflower Seeds have 25.7 times more energy per 100g than Sprouted Alfalfa Seeds. It has very high energy density when compared to other foods. Raw sprouted alfalfa seeds having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	6% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	1.2% 0.87g	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% 0g	0.72% 0.52g	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	% 0.13g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	21.7% 8.26g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.86% 34.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	11.4% 0.15mg	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	9.9% 39.5μg	39% 157μg	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	0.21% 0.19mg	39.6% 35.7mg	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	41% 6.14mg	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	76% 0.68mg	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	9.04% 0.72mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	35.5% 0.82mg	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	27.5% 192mg	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	11% 404g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Sprouted Alfalfa Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Sprouted Alfalfa Seeds?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Sprouted Alfalfa Seeds:

• 100 calories of Oil Roasted Sunflower Seeds have 70.6 times more Vitamin E than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain more Vitamin A, 6.1 times more Vitamin B1, 11.6 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B9, 191.9 times more Vitamin C and 253.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 100 calories of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Sprouted Alfalfa Seeds:

• 100 calories of Oil Roasted Sunflower Seeds have 5.1 times more Selenium than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain 9.5 times more Calcium, 2.2 times more Copper, 5.8 times more Iron, 5.5 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 4.2 times more Potassium, 4.5 times more Zinc and 1551.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 2.9 times more Fat, 4 times more Saturated Fat and 5.7 times more Omega 6 than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain 55.6 times more Omega 3, 2.4 times more Carbohydrate, 4.6 times more Fiber and 5.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sprouted Alfalfa Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3