Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	7.93% 230kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	31.6% 41g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	1.66% 1.2g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	NA	38g per day for Men 19-50 years
Protein	71.3% 40g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	154% 1390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	136% 1.77mg	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	90% 360μg	143% 570μg	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	91% 82mg	457% 411mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	32% 320mg	209% 2090mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	176% 1.58mg	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	120% 9.6mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	374% 8.6mg	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	100% 700mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	189% 6410mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	25% 928g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Raw sprouted alfalfa seeds have 3.8 times more Vitamin B1 and 9.1 times more Vitamin B5 than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 17.4 times more Vitamin A, 5.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Boiled and Drained Amaranth Leaves contain 6.5 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 8.1 times more Potassium, 1.5 times more Selenium and 3.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Copper, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw sprouted alfalfa seeds have 175 times more Omega 3, 3 times more Omega 6 and 1.9 times more Protein than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 2 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.