Comparing Nutrients in 14 ounces Sprouted Alfalfa Seeds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	0.47% 0.079g	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	68.4% 89g	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	97% 37g	38g per day for Men 19-50 years
Protein	28.3% 16g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.7% 2.23mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	31.8% 0.41mg	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	73.4% 294μg	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	5.3% 4.76mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.96% 368g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Alfalfa Seeds vs Boiled California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 2 times more Vitamin B2, 2.6 times more Vitamin B5 and 6.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Raw sprouted alfalfa seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Alfalfa Seeds vs Boiled California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 5.3 times more Potassium and 2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled California Red Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw sprouted alfalfa seeds have 5.5 times more Omega 3 and 11.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.4 times more Energy, 10.7 times more Carbohydrate, 4.9 times more Fiber and 2.3 times more Protein than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.