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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	NA	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	NA	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	16% 21g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	2.76% 2g	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	NA	1.66% 1.2g	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	NA	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	39.6% 22g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	NA	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	113% 5.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	NA	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	254% 305μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	NA	174% 1.57mg	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	62.5% 5mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	81.7% 1.88mg	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	NA	100% 700mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	NA	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 928g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw sprouted alfalfa seeds contains 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 Frozen Roasted Potatoes with Salt vs Sprouted Alfalfa Seeds:

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

Comparison of macro-nutrients per 1 kilogram:

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