Comparing Nutrients in 14 ounces Broccoli VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Broccoli	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.46% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.1% 0.79g	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	3.72% 2.7g	0.66% 0.48g	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	% 1.94g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	20% 11g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	44.7% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	10.4% 0.13mg	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	62.5% 250μg	35.7% 143μg	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	393% 354mg	36% 32.5mg	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	20.6% 3.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	69.2% 0.62mg	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	36.2% 2.9mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	32.4% 0.75mg	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	37.4% 262mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.96% 368g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.9 times more Vitamin A, 1.3 times more Vitamin B3, 5.1 times more Vitamin B6, 1.8 times more Vitamin B9, 10.9 times more Vitamin C, 39 times more Vitamin E and 3.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw Broccoli and Raw sprouted alfalfa seeds have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 1.5 times more Calcium, 4 times more Potassium, 4.2 times more Selenium and 5.5 times more Sodium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 2.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw sprouted alfalfa seeds have similar amounts of Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.5 times more Energy, 3.2 times more Carbohydrate, 8.5 times more Sugars and 1.4 times more Fiber than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.8 times more Omega 3, 4.8 times more Omega 6 and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.