Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	184% 240g	130g per day for Men 19-50 years
Sugars	2.76% 2g	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	50% 19g	52.6% 20g	38g per day for Men 19-50 years
Protein	71.3% 40g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	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	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	85.6% 0.77mg	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	77.5% 6.2mg	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	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 928g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw sprouted alfalfa seeds have 3.4 times more Vitamin B2, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B3 and 5.8 times more Vitamin B6 than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 and Vitamin C per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw sprouted alfalfa seeds have 2.5 times more Calcium, 2 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.7 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.8 times more Potassium and 58.2 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese, Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw sprouted alfalfa seeds have 10.9 times more Omega 3 and 1.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.3 times more Energy, 7.2 times more Fat, 18.1 times more Saturated Fat and 11.4 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Fiber per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.