Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	175% 228g	130g per day for Men 19-50 years
Sugars	2.76% 2g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	71.3% 40g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	207% 4.77mg	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	100% 700mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25% 928g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Alfalfa Seeds versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Boiled Red Kidney Beans:

• 1 kilogram of Sprouted Alfalfa Seeds has 2.2 times more Vitamin B2, 2.6 times more Vitamin B5, 6.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.1 times more Vitamin B1, 3.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw sprouted alfalfa seeds as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Boiled Red Kidney Beans:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 5.1 times more Potassium and 2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Red Kidney Beans contain similar levels of Calcium and Zinc per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 5.5 times more Energy, 10.9 times more Carbohydrate, 3.9 times more Fiber and 2.2 times more Protein than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Red Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.