Comparing Nutrients in 14 ounces Sprouted Alfalfa Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sprouted Alfalfa Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	20% 7.54g	90% 34g	38g per day for Men 19-50 years
Protein	28.3% 16g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.7% 2.23mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.96% 368g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw sprouted alfalfa seeds have 5.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Vitamin B1, 2.8 times more Vitamin B2, 17.3 times more Vitamin B3, 2 times more Vitamin B5, 39.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 1758.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Alfalfa Seeds vs Sunflower Seeds:

• Raw sprouted alfalfa seeds have 19.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 11.5 times more Copper, 5.5 times more Iron, 12 times more Magnesium, 10.4 times more Manganese, 9.4 times more Phosphorus, 8.2 times more Potassium, 88.3 times more Selenium and 5.4 times more Zinc than Raw sprouted alfalfa seeds.

Comparison of macro-nutrients per 14 ounces:

• Raw sprouted alfalfa seeds have 2.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.4 times more Energy, 74.6 times more Fat, 64.6 times more Saturated Fat, 98.5 times more Omega 6, 9.5 times more Carbohydrate, 13.1 times more Sugars, 4.5 times more Fiber and 5.2 times more Protein than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.