Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	NA	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	0.75% 0.54g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	NA	38g per day for Men 19-50 years
Protein	32.3% 18g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	46.8% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	61.8% 0.8mg	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	41% 163μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.3% 37mg	207% 186mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	14.5% 145mg	95% 948mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	79.6% 0.72mg	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	54.4% 4.35mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	170% 3.9mg	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	45.4% 318mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	85.5% 2908mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Raw sprouted alfalfa seeds have 3.8 times more Vitamin B1 and 9.1 times more Vitamin B5 than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 17.4 times more Vitamin A, 5.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Boiled and Drained Amaranth Leaves contain 6.5 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 8.1 times more Potassium, 1.5 times more Selenium and 3.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Copper, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw sprouted alfalfa seeds have 175 times more Omega 3, 3 times more Omega 6 and 1.9 times more Protein than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 2 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.