Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.93% 230kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	32% 320mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 928g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Alfalfa Seeds versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sprouted Alfalfa Seeds has 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 7.1 times more Vitamin A, 5.1 times more Vitamin B6, 2.6 times more Vitamin B9, 8.3 times more Vitamin C, 67.5 times more Vitamin E and 3.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sprouted Alfalfa Seeds has 4.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 2.7 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Calcium, 1.4 times more Manganese, 3.2 times more Potassium and 3.2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.4 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.5 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.