Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Broccoli	27%	8%	65%

Macro Nutrients

	Sprouted Alfalfa Seeds	Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	51% 66.4g	130g per day for Men 19-50 years
Sugars	2.76% 2g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	71.3% 40g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Broccoli	Recommended Dietary Allowance
Calcium	32% 320mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 928g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.9 times more Vitamin A, 1.3 times more Vitamin B3, 5.1 times more Vitamin B6, 1.8 times more Vitamin B9, 10.9 times more Vitamin C, 39 times more Vitamin E and 3.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw sprouted alfalfa seeds have 3.2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 2.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 4 times more Potassium, 4.2 times more Selenium and 5.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Broccoli have similar amounts of Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw sprouted alfalfa seeds have 2.8 times more Omega 3, 4.8 times more Omega 6 and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 3.2 times more Carbohydrate, 8.5 times more Sugars and 1.4 times more Fiber than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.