Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	7.93% 230kcal	30% 870kcal	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	155% 201g	130g per day for Men 19-50 years
Sugars	2.76% 2g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.9g	g per day for Men 19-50 years
Fiber	50% 19g	47.4% 18g	38g per day for Men 19-50 years
Protein	71.3% 40g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	32% 320mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 928g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Boiled Potato Flesh, Cooked In Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Sprouted Alfalfa Seeds has 6.3 times more Vitamin B2, 3.6 times more Vitamin B9 and 13.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Vitamin B1, 3 times more Vitamin B3, 8.8 times more Vitamin B6 and 1.6 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw sprouted alfalfa seeds as well as Boiled Potato Flesh, Cooked In Skin without Salt 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Sprouted Alfalfa Seeds has 6.4 times more Calcium, 3.1 times more Iron, 1.2 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Zinc and 1.2 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 4.8 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw sprouted alfalfa seeds as well as Boiled Potato Flesh, Cooked In Skin without Salt 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 and 2.1 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.8 times more Energy and 9.6 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw sprouted alfalfa seeds as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.