Comparing Nutrients in 14 ounces Sprouted Alfalfa Seeds VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	0.66% 0.48g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	28.3% 16g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.7% 2.23mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	54% 0.7mg	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	35.7% 143μg	56.6% 226μg	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	36% 32.5mg	181% 163mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	12.7% 127mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	69.7% 0.63mg	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	47.6% 3.8mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	149% 3.4mg	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	39.7% 278mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	75% 2544mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.96% 368g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Raw sprouted alfalfa seeds have 3.8 times more Vitamin B1 and 9.1 times more Vitamin B5 than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 17.4 times more Vitamin A, 5.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Boiled and Drained Amaranth Leaves contain 6.5 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 8.1 times more Potassium, 1.5 times more Selenium and 3.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Copper, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw sprouted alfalfa seeds have 175 times more Omega 3, 3 times more Omega 6 and 1.9 times more Protein than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 2 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.