Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	NA	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	201% 262g	130g per day for Men 19-50 years
Sugars	2.76% 2g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	71.3% 40g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 82mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 305μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	NA	11mg per day for Men 19-50 years
Water	25% 928g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Alfalfa Seeds versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Sprouted Alfalfa Seeds has 4.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Sprouted Alfalfa Seeds has 2.1 times more Calcium, 1.9 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.7 times more Potassium and 49.7 times more Sodium than Raw sprouted alfalfa seeds.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.5 times more Energy, 12.5 times more Carbohydrate and 1.4 times more Fiber than Raw sprouted alfalfa seeds.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate