Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Sprouted Alfalfa Seeds	Brussels Sprouts	Recommended Dietary Allowance
Energy	7.93% 230kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	69% 89.5g	130g per day for Men 19-50 years
Sugars	2.76% 2g	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.6g	g per day for Men 19-50 years
Fiber	50% 19g	100% 38g	38g per day for Men 19-50 years
Protein	71.3% 40g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	168% 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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Brussels Sprouts	Recommended Dietary Allowance
Calcium	32% 320mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25% 928g	23.2% 860g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sprouted Alfalfa Seeds versus 1 kg of 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 Brussels Sprouts:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.4 times more Vitamin B2 and 1.8 times more Vitamin B5 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 4.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 6.4 times more Vitamin B6, 1.7 times more Vitamin B9, 10.4 times more Vitamin C, 44 times more Vitamin E and 5.8 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sprouted Alfalfa Seeds has 2.2 times more Copper and 2.2 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 4.9 times more Potassium and 2.7 times more Selenium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Brussels Sprouts 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 kilogram of Sprouted Alfalfa Seeds has 1.8 times more Omega 3 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 4.3 times more Carbohydrate, 11 times more Sugars and 2 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Brussels Sprouts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.