Comparing Nutrients in 1 kilogram Raspberries Puree VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	88.5% 115g	16% 21g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	50% 19g	38g per day for Men 19-50 years
Protein	19.6% 11g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	28.5% 0.37mg	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	75% 300μg	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	162% 146mg	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	51.3% 7.7mg	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

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	86.3% 6.9mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	43% 300mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	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	28% 3.1mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	23.2% 859g	25% 928g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.8 times more Vitamin C and 38.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.4 times more Vitamin B2 and 1.8 times more Vitamin B5 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw sprouted alfalfa seeds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raspberries Puree with Seeds as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A in 1 kg.

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

• Raspberries Puree with Seeds have 3.6 times more Manganese and 2.5 times more Potassium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.4 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.3 times more Phosphorus and 3 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw sprouted alfalfa seeds have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 2.4 times more Energy, 1.4 times more Fat, 5.5 times more Carbohydrate, 32.8 times more Sugars, 27.5 times more Fructose and 2.3 times more Fiber than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 6.3 times more Omega 3, 7.8 times more Omega 6 and 3.6 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Raw sprouted alfalfa seeds have insufficient amounts of Glucose and Sucrose in 1 kg.