Comparing Nutrients in 14 ounces Sprouted Alfalfa Seeds VS 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	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	3.4% 0.58g	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	12.3% 16g	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	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.7% 2.23mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	58.6% 0.76mg	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	84.3% 337μg	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	191% 172mg	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	3770% 4525μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Calcium	12.7% 127mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	71.4% 0.64mg	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	115% 9.2mg	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	153% 3.5mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	71.3% 2425mg	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	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	9.96% 368g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 14 oz.

Comparing minerals per 14 ounces 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw sprouted alfalfa seeds have 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 1.9 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.