Comparing Nutrients in 14 ounces Navel Oranges VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Navel Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	44.7% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.96% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sprouted Alfalfa Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Sprouted Alfalfa Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Navel Oranges have 2.3 times more Vitamin B6 and 7.2 times more Vitamin C than Sprouted Alfalfa Seeds.
• While 14 oz of Raw sprouted alfalfa seeds contain 2.5 times more Vitamin B2, 2.2 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Sprouted Alfalfa Seeds:

• 14 ounces of Navel Oranges have 1.3 times more Calcium and 2.1 times more Potassium than Sprouted Alfalfa Seeds.
• While 14 oz of Raw sprouted alfalfa seeds contain 4 times more Copper, 7.4 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 3 times more Phosphorus and 11.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Alfalfa Seeds contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw sprouted alfalfa seeds lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 6 times more Carbohydrate, 42.5 times more Sugars and 18.8 times more Fructose than Sprouted Alfalfa Seeds.
• While 14 oz of Raw sprouted alfalfa seeds contain 19.4 times more Omega 3 and 4.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Alfalfa Seeds offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Raw sprouted alfalfa seeds provide inadequate amounts of Energy and Omega 6 in 14 ounces.