Comparing Nutrients in 1 kilogram Sprouted Alfalfa Seeds VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Sprouted Alfalfa Seeds	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	7.93% 230kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.76% 2g	83.3% 60.4g	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	42% 30.5g	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	% 28g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	50% 19g	23.7% 9g	38g per day for Men 19-50 years
Protein	71.3% 40g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	46% 0.6mg	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	72.5% 290μg	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	71% 64mg	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	103% 15.4mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	32% 320mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	75.6% 0.68mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	149% 3.43mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	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	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25% 928g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Seedless Raspberries Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Alfalfa Seeds vs Seedless Raspberries Puree:

• 1 kilogram of Sprouted Alfalfa Seeds has 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.3 times more Vitamin C than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.8 times more Vitamin B6 and 77 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Seedless Raspberries Puree provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Raw sprouted alfalfa seeds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Alfalfa Seeds vs Seedless Raspberries Puree:

• 1 kilogram of Sprouted Alfalfa Seeds has 2.3 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium, 3.5 times more Phosphorus and 5.1 times more Zinc than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.8 times more Manganese and 2.1 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Seedless Raspberries Puree contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Alfalfa Seeds has 3.7 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 3.8 times more Carbohydrate, 30.2 times more Sugars and 25.4 times more Fructose than Raw sprouted alfalfa seeds.
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Raw sprouted alfalfa seeds as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.