Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	7.93% 230kcal	12.4% 360kcal	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	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	54.6% 71g	130g per day for Men 19-50 years
Sugars	2.76% 2g	24% 17.4g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	71.3% 40g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	137% 1.78mg	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	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	32% 320mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	92% 0.83mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	99% 2.27mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 928g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Boiled Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Boiled Brussels Sprouts:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 4.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 5.2 times more Vitamin B6, 1.7 times more Vitamin B9, 7.6 times more Vitamin C, 21.5 times more Vitamin E and 4.6 times more Vitamin K than Raw sprouted alfalfa seeds.
• 1 kilogram of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Boiled Brussels Sprouts:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.9 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 2.8 times more Zinc than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 4 times more Potassium and 2.5 times more Selenium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Brussels Sprouts contain similar levels of Calcium, Iron, Manganese 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 1.6 times more Protein than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 3.4 times more Carbohydrate, 8.7 times more Sugars and 1.4 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Brussels Sprouts offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.