Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sprouted Alfalfa Seeds	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.93% 230kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	354% 461g	130g per day for Men 19-50 years
Sugars	2.76% 2g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	71.3% 40g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	32% 320mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	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	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 928g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Baked Potato Skin:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.6 times more Vitamin B9 and 17.9 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.6 times more Vitamin B1, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5, 18.1 times more Vitamin B6 and 1.6 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Baked Potato Skin provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Raw sprouted alfalfa seeds as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Baked Potato Skin:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.9 times more Zinc and 2 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.2 times more Copper, 7.3 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus and 7.3 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Baked Potato Skin contain similar levels of Calcium per one kilogram.
• Both Raw sprouted alfalfa seeds as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Alfalfa Seeds has 17.5 times more Omega 3 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 8.6 times more Energy, 21.9 times more Carbohydrate and 4.2 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Baked Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw sprouted alfalfa seeds as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.