Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sprouted Alfalfa Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	151% 196g	130g per day for Men 19-50 years
Sugars	2.76% 2g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Baked Red Potatoes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	32% 320mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 928g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Baked Red Potatoes:

• Raw sprouted alfalfa seeds have 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Vitamin B3, 6.2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Baked Whole Red Potatoes 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 Baked Red Potatoes:

• Raw sprouted alfalfa seeds have 3.6 times more Calcium, 1.4 times more Iron, 2.3 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.9 times more Potassium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw sprouted alfalfa seeds have 11.7 times more Omega 3, 4.8 times more Omega 6 and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 9.3 times more Carbohydrate and 7.2 times more Sugars than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Baked Whole Red Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw sprouted alfalfa seeds as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.