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

Macros Ratio

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

Macro Nutrients

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	14% 410kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	16% 21g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	42% 30.5g	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	% 28g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	50% 19g	38g per day for Men 19-50 years
Protein	18.2% 10g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	113% 5.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	72.5% 290μg	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	71% 64mg	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	103% 15.4mg	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

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	135% 11mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	28.6% 200mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	24.2% 897g	25% 928g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Seedless Raspberries Puree 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 Seedless Raspberries Puree vs Sprouted Alfalfa Seeds:

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

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

• 1 kilogram of Seedless Raspberries Puree has 1.8 times more Manganese and 2.1 times more Potassium than Sprouted Alfalfa Seeds.
• While 1 kg of Raw sprouted alfalfa seeds contains 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.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds 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 Seedless Raspberries Puree has 3.8 times more Carbohydrate, 30.2 times more Sugars and 25.4 times more Fructose than Sprouted Alfalfa Seeds.
• While 1 kg of Raw sprouted alfalfa seeds contains 3.7 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Protein
• 1 kilogram of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Seedless Raspberries Puree as well as Raw sprouted alfalfa seeds provide inadequate amounts of Energy and Omega 6 in one kilogram.