Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	41% 53.5g	130g per day for Men 19-50 years
Sugars	2.76% 2g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	71.3% 40g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	32% 320mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 928g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Cooked Chopped Frozen Broccoli:

• Raw sprouted alfalfa seeds have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.4 times more Vitamin A, 3.8 times more Vitamin B6, 1.6 times more Vitamin B9, 4.9 times more Vitamin C, 66 times more Vitamin E and 2.9 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Cooked Chopped Frozen Broccoli:

• Raw sprouted alfalfa seeds have 4.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Potassium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw sprouted alfalfa seeds have 4.2 times more Omega 3, 18 times more Omega 6 and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.