Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	24% 31g	130g per day for Men 19-50 years
Sugars	2.76% 2g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	50% 19g	73.7% 28g	38g per day for Men 19-50 years
Protein	71.3% 40g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	32% 320mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 928g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Sprouted Alfalfa Seeds has 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 28.4 times more Vitamin A, 2.2 times more Vitamin B1, 4.2 times more Vitamin B3, 6.5 times more Vitamin B6, 2 times more Vitamin B9, 4.5 times more Vitamin C, 126.5 times more Vitamin E and 8.4 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Cooked Broccoli Raab provide similar amounts of Vitamin B2 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sprouted Alfalfa Seeds has 2.1 times more Copper and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.7 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 4.3 times more Potassium, 2.2 times more Selenium and 9.3 times more Sodium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Cooked Broccoli Raab contain similar levels of Magnesium, 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 kg of Cooked Broccoli Raab contains 1.5 times more Carbohydrate and 1.5 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Cooked Broccoli Raab offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.