Comparing Nutrients in 14 ounces Sprouted Alfalfa Seeds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	1.2% 0.2g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	20% 7.54g	34.5% 13g	38g per day for Men 19-50 years
Protein	28.3% 16g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.7% 2.23mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	61% 0.79mg	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	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	33.5% 0.77mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.96% 368g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Alfalfa Seeds vs Boiled Broccoli:

• Raw sprouted alfalfa seeds have 1.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 5.9 times more Vitamin B6, 3 times more Vitamin B9, 7.9 times more Vitamin C, 72.5 times more Vitamin E and 4.6 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Alfalfa Seeds vs Boiled Broccoli:

• Raw sprouted alfalfa seeds have 2.6 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium and 2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Potassium, 2.7 times more Selenium and 6.8 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Broccoli have similar amounts of Calcium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw sprouted alfalfa seeds have 1.5 times more Omega 3, 4.6 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Energy, 3.4 times more Carbohydrate, 7 times more Sugars, 6.2 times more Fructose and 1.7 times more Fiber than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.